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Components

Metcon

Floor Press

Metcon

Settings

Workout

Friday

Warm-up

15 mins

Weightlifting

25 mins

10 mins - OH Walking Lunge EMOM

10 mins - Floor Press EMOM
*Spend 5 mins warming up to weight

Metcon (Weight)

OH Walking Lunge
E2MOM for 5 sets complete:
20 OH Plate Walking Lunges, unbroken

Floor Press (3x6)

Floor Press

*3 sets E3MOM

Metcon

Metcon (Time)

40/30 Cal Rowing
30 Thrusters (115/75)

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Whiteboard:

Friday, December 30, 2016

Male Clients

1

Robert
Herford

6:00 PM CrossFit

70 lbs

2

Brandon
Shuck

9:00 AM CrossFit

60 lbs

Should have gone heavier.

3

Isaiah
Fitzgerald

9:00 AM CrossFit

45 lbs

3

Jason
Cansler

6:00 PM CrossFit

45 lbs

3

Kason
Davis

9:00 AM CrossFit

45 lbs

3

Samuel
Fitzgerald

9:00 AM CrossFit

45 lbs

3

Todd
McDaniel

9:00 AM CrossFit

45 lbs

3

Travis
Stutts

6:00 PM CrossFit

45 lbs

4

Brad
Bikerowski

11:00 AM CrossFit

35 lbs

5

Brandon
Dirmann

5:00 PM CrossFit

35 lbs

6

Steve
Schuler

5:00 PM CrossFit

25 lbs

Female Clients

1

Lana
Moeller

6:00 AM CrossFit

55 lbs

2

Michelle
Shuck

6:00 AM CrossFit

45 lbs

3

Alison
Nelson

5:00 PM CrossFit

35 lbs

3

Courtney
Schuler

9:00 AM CrossFit

35 lbs

4

Amy
Bullock

5:00 PM CrossFit

25 lbs

25# plate

4

Shannon
Davis

9:00 AM CrossFit

25 lbs

5

Brittany
Dirmann

6:00 AM CrossFit

35 lbs

1@25, 4@35

6

Charley
Williams

9:00 AM CrossFit

25 lbs

6

Georgia
Rivers

6:00 AM CrossFit

25 lbs

6

Lisa
Hovis

5:00 PM CrossFit

25 lbs

6

Mallory
Fiery

11:00 AM CrossFit

25 lbs