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Components

Metcon

Settings

Workout

Firebreather

WOD

Metcon (AMRAP - Rounds and Reps)

Rx+
12 Single-Arm OH Lunges (R) (50/25 lb.)
12 Firebreather (50/35 lb.)
12 Alternating Pistols
12 Single-Arm OH Lunges (L)
AMRAP 20 min.

Rx
12 Single-Arm OH Lunges (R) (35/20 lb.)
12 Firebreather (35/20 lb.)
12 Alternating Pistols
12 Single-Arm OH Lunges (L)
AMRAP 20 min.

Fitness
12 Single-Arm Lunges (R)
12 Firebreather
12 Air Squats
12 Single-Arm Lunge (L)
AMRAP 20 min.

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Whiteboard:

Friday, July 20, 2018

Male Clients

1

Aaron
Barvitz

5:30pm CrossFit All Level...

2 + 0

2

Christopher
Lowry

5:30pm CrossFit All Level...

3 + 24

3

#Sean
Wieser

5:30pm CrossFit All Level...

3 + 21

3

Jon
Fallon

5:30pm CrossFit All Level...

3 + 21

4

Brock
Johnson

5:30pm CrossFit All Level...

3 + 19

5

Andres
Salazar

5:30pm CrossFit All Level...

3 + 14

6

Aaron
Barvitz

5:30am CrossFit All Level...

3 + 6

7

John
Cao

4:30pm CrossFit All Level...

2 + 22

8

Del
Tutt

5:30pm CrossFit All Level...

3 + 24

toe heel pistols

9

Ron
Fleming

9am CrossFit All Levels

3 + 22

20lbs. Fire breathers are gross.

10

John
Iskandar

6:30pm CrossFit All Level...

3 + 21

Rx xcept 20 lbs, front foot pistols

11

Lyman
Anderson

6:30pm CrossFit All Level...

3 + 13

Rx reps, 35# DP, pistol scale

12

Luis
Solis

5:30am CrossFit All Level...

3 + 12

15DB

13

Ben
Garcia

5:30am CrossFit All Level...

3 + 0

13

Daniel
Schultz

9am CrossFit All Levels

3 + 0

10lb weight.

14

Thomas
Badger

6:30pm CrossFit All Level...

2 + 18

1 round 20# DB remainder 10# DB pistol mod

15

Private

6:30am CrossFit All Level...

2 + 17

16

Francisco
Garcia

5:30pm CrossFit All Level...

2 + 14

RX+ weight and reps but left leg pistol only

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

4 + 13

2

Mia
McCorkel

5:30pm CrossFit All Level...

3 + 5

3

Annie
Lewis

9am CrossFit All Levels

3 + 40

4

valerie
anderson

6:30pm CrossFit All Level...

3 + 20

10lb

5

amy
an

4:30pm CrossFit All Level...

3 + 12

rx weight banded pistols

6

Kate
Gonzalez

6:30am CrossFit All Level...

3 + 10

Fitness with RX weight

7

Amanda
McFarland

6:30pm CrossFit All Level...

3 + 5

fitness box pistols knee pu knee row

8

Erica
Lugo

5:30pm CrossFit All Level...

2 + 39

10lb/ knee firebreather/ partial knee pu

9

Emily
Goldman

6:30pm CrossFit All Level...

2 + 34

fitness #10

10

Hilary
Thomas

4:30pm CrossFit All Level...

2 + 21

1 rnd 20#, rest 15#. banded pistols

11

Rose
Hernandez

9am CrossFit All Levels

2 + 18

12

Christine
Nosko

5:30pm CrossFit All Level...

2 + 6

15lb DB