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15October2016

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Metcon

Metcon (Time)

For Time:

800m Run, 30 Power Snatches (95/65)
800m Run, 30 Overhead Squats (95/65)
800m Run, 30 Thrusters (95/65)

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Whiteboard:

Saturday, October 15, 2016

Clients:

Clients

1

Andrew
Stitzel

8:30 AM CrossFit

19:48

2

Brendan
Wuest

8:30 AM CrossFit

20:10

3

Jeff
Farris

10:00 AM CrossFit

22:14

4

Justin
Fadler

10:00 AM CrossFit

22:41

5

Ninette
Campbell

8:30 AM CrossFit

27:14

Still a slow runner and a sore knee.... this week was hellacious!

6

Private

10:00 AM CrossFit

27:28

7

Gary
Hilligoss

8:30 AM CrossFit

28:51

8

Bob
Portell

8:30 AM CrossFit

22:45

55# PS & THRUSTER 35# OHS

9

Elizabeth
Burke

8:30 AM CrossFit

23:47

35#

10

Bob
Naes

10:00 AM CrossFit

24:07

65#

11

Bret
Wang

10:00 AM CrossFit

26:24

12

Stacey
King

10:00 AM CrossFit

27:40

35lbs

13

Carolyn
Johnson

8:30 AM CrossFit

28:58

45#