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Components

Zercher Front Rack Re ...

Strict Ring Dips

Metcon

Settings

Workout

Friday

Warm-up

15 mins

Weightlifting

20 mins

Zercher Reverse Lunge
3x10

Superset

3xME Strict Ring Dips
*Record best set

Zercher Front Rack Reverse Lunge (3x10)

Strict Ring Dips (3xME)

Metcon

Metcon (Time)

4 RFT
15 Burpee Box Jump Overs (24/20)
15 DB S2OH (50/35)

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Whiteboard:

Friday, September 15, 2017

Male Clients

1

Brandon
Shuck

5:00 PM CrossFit

3 x 10 @ 185 lbs

2

Augusto
Benitez

6:00 PM CrossFit

3 x 10 @ 125 lbs

3

Jacob
Gloudemans

6:00 PM CrossFit

3 x 10 @ 115 lbs

4

Brad
Brodzinski

6:00 PM CrossFit

3 x 10 @ 85 lbs

4

Mark
Darvill

5:00 AM CrossFit

3 x 10 @ 85 lbs

5

Casey
Smith

11:00 AM CrossFit

3 x 10 @ 75 lbs

5

Mike
Noll

11:00 AM CrossFit

3 x 10 @ 75 lbs

6

Ben
Kufert

11:00 AM CrossFit

3 x 10 @ 65 lbs

first two rounds 65, last 75.

7

Carlos
Jara

5:00 PM CrossFit

1 x 10 @ 115 lbs

7

Robert
Herford

6:00 PM CrossFit

1 x 10 @ 175 lbs

95, 145

7

Todd
McDaniel

5:00 AM CrossFit

1 x 10 @ 95 lbs

75,85,95

7

Travis
Stutts

6:00 PM CrossFit

1 x 10 @ 145 lbs

Female Clients

1

Alyssa
Carlson

5:00 AM CrossFit

3 x 10 @ 75 lbs

2

Michelle
Shuck

6:00 AM CrossFit

3 x 10 @ 65 lbs

3

Cara
Stutts

6:00 PM CrossFit

3 x 10 @ 55 lbs

3

Fanny
B Roberts

6:00 PM CrossFit

3 x 10 @ 55 lbs

3

Ivette
Morales

9:00 AM CrossFit

3 x 10 @ 55 lbs

4

Martha
Brown

6:00 AM CrossFit

3 x 10 @ 35 lbs

5

Omayra
Rosa

9:00 AM CrossFit

3 x 10 @ 25 lbs

6

Jen
Schult

5:00 AM CrossFit

2 x 10 @ 75 lbs

1x10, 65

6

Caitlin
Woodrow

6:00 PM CrossFit

1 x 10 @ 85 lbs

6

Jennifer
Rosa

9:00 AM CrossFit

1 x 10 @ 45 lbs

6

Jenny
Rosas

5:00 PM CrossFit

1 x 10 @ 55 lbs