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Components

Metcon

Settings

Workout

The Day After

WOD - FBCF

Metcon (Time)

Rx+ / Rx
15 DB Suitcase Deadlifts (R)
30 sec. Single-Hand DB Hold
10 Burpee over the DB
15 DB Suitcase Deadlifts (L)
30 sec. Single-Hand DB Hold
3 rounds
DB: 50/35 lb. / 35/25 lb.

Fitness
15 DB Suitcase Deadlifts (R)
30 sec. Single-Hand DB Hold
10 Burpee Over the DB
15 DB Suitcase Deadlifts (L)
30 sec. Single-Hand DB Hold
3 rounds

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Whiteboard:

Tuesday, May 31, 2022

Male Clients

1

#Sean
Wieser

4:30pm CrossFit All Level...

5:40

2

shade
eckhardt

5:30pm CrossFit All Level...

6:11

3

Jonny
Baker

4:30pm CrossFit All Level...

6:15

4

Jon
Fallon

9:00am CrossFit All Level...

6:45

5

The
Rooster

5:30pm CrossFit All Level...

6:55

6

John
Cao

5:30pm CrossFit All Level...

7:01

7

Wes
Escher

6:30pm CrossFit All Level...

8:02

50lb db

8

Alfredo
Bejarano

5:30am CrossFit All Level...

10:15

50 lbs DB

9

Jose
Montes

6:30pm CrossFit All Level...

7:58

10

Lyman
Anderson

6:30pm CrossFit All Level...

8:21

11

Alex
Bentley

5:30pm CrossFit All Level...

6:30

rx+ except boxjumps instead of burpees

Female Clients

1

Candice
Brierley

5:30pm CrossFit All Level...

6:14

857 with extra burpees

2

Hannah
Howells

5:30pm CrossFit All Level...

6:51

3

maria
cutler

9:00am CrossFit All Level...

8:14

4

Niki
Lajevardi- ...

5:30am CrossFit All Level...

10:12

25 lb

5

Kendra
Lowry

5:30pm CrossFit All Level...

5:35

RX+-ish (missed last jump over on burpee)

6

Savanna
Fallon

4:30pm CrossFit All Level...

7:10

25# 30dubs 4 burpees

7

Sarah
Carrasco-m ...

6:30pm CrossFit All Level...

11:52