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Saturday, 10/23/21

CROSSFIT

A: Metcon (AMRAP - Rounds and Reps)

As teams of 2
AMRAP 30
30 C&J 185/135
200m Run
30 C2B pull up

(35min)

KICKBOXING

9AM CLASS

1: Metcon (No Measure)

Combo Pt. A
1- Dutch Block - 3- Rear Body Kick

Combo Pt. B
1- 2- Dutch Block - 2- Lead Body Kick

Kicks/Strikes
Palm strike (L+R)-Neck chop+Back fist (L+R)-Elbow strike (L+R)-Knee strike (L+R)-Side Knee strike (L+R)

2: Metcon (No Measure)

4 rounds of 2 min ON/1 min OFF

Round 1 - Combo Pt. A
Round 2 - Combo Pt. B
Round 3 - Kicks/Strikes
Round 4 - Combo Pt. A+B

3: Metcon (No Measure)

Self Defense

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Whiteboard:

Saturday, October 23, 2021

Male Clients

Sung
Hong

CrossFit: 8:00 AM

3 + 8

w/ Catherine

Brian
Bunk

CrossFit: 8:00 AM

3 + 6

w TQ

Female Clients

Tawnya
Quintana

CrossFit: 8:00 AM

3 + 6

w Bunk

kristin
O'Brien

CrossFit: 8:00 AM

3 + 30

W/ molly 65# c&j c2b

Molly
Ray Phillips

CrossFit: 8:00 AM

3 + 30

45# c&j; banded pull up

Catherine
Whiting

CrossFit: 8:00 AM

3 + 8

w/ Sung 100# C&J