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Metcon

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Just one Minute

WOD - FBCF

Metcon (AMRAP - Reps)

Rx+
Min. 1: 20 Wall Balls (20/14 lb.)
Min. 2: 45-sec. Plank Hold
Min. 3: 20 Slam Balls (20/15 lb.)
Min. 4: 45-sec. Supine Plank Hold
Min. 5: 20 Back Squats (115/75 lb.)
5 rounds

Rx
Min. 1: 15 Wall Balls (20/14 lb.)
Min. 2: 45-sec. Plank Hold
Min. 3: 15 Slam Balls (20/15 lb.)
Min. 4: 45-sec. Supine Plank Hold
Min. 5: 15 Back Squats (95/65 lb.)
5 rounds

Fitness
Min. 1: 10 Wall Balls
Min. 2: 45-sec. Plank Hold
Min. 3: 10 Slam Balls
Min. 4: 45-sec. Supine Plank Hold
Min. 5: 10 Back Squats
5 rounds

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Whiteboard:

Thursday, September 02, 2021

Male Clients

1

Brian
Prout

5:30pm CrossFit All Level...

750 Reps

2

#Derek
Wilcock

6:30pm CrossFit All Level...

675 Reps

2

Alex
Bentley

5:30pm CrossFit All Level...

675 Reps

2

Andres
Salazar

5:30pm CrossFit All Level...

675 Reps

2

Christopher
Lowry

5:30pm CrossFit All Level...

675 Reps

2

Jade
Fielder

4:30pm CrossFit All Level...

675 Reps

2

Jon
Fallon

9:00am CrossFit All Level...

675 Reps

3

Justin
Thompson

9:00am CrossFit All Level...

675 Reps

first 3 sets 20lb wall ball. last 2 14lb wall ball. 65lb back squ...

3

Lyman
Anderson

6:30pm CrossFit All Level...

675 Reps

3

The
Rooster

6:30pm CrossFit All Level...

675 Reps

4

Jonny
Baker

5:30am CrossFit All Level...

660 Reps

95# squats, only 10 last 3 rds

5

Chad
Kobold

9:00am CrossFit All Level...

645 Reps

Rx, hands sweat so much couldn't maintain holds.

5

Davinder
Singh

5:30am CrossFit All Level...

645 Reps

5

justin
delsi

9:00am CrossFit All Level...

645 Reps

75 20ball

5

Leon
Manfredi

5:30am CrossFit All Level...

645 Reps

green wall too easy 45 squat good

6

jesper
burgess

11:00am CrossFit All Leve...

543 Reps

7

Private

5:30am CrossFit All Level...

505 Reps

8

clayton
fretwell

5:30am CrossFit All Level...

450 Reps

Modified planks

9

John
Cao

4:30pm CrossFit All Level...

0 Reps

2x rnds of 15, 3x rnds of 10.

Female Clients

1

Christine
Nosko

6:30pm CrossFit All Level...

675 Reps

1

Kendra
Lowry

5:30pm CrossFit All Level...

675 Reps

1

Stephanie
Cheng

6:30pm CrossFit All Level...

675 Reps

2

Savanna
Fallon

9:00am CrossFit All Level...

0 Reps

4rnd RX

3

Abigayle
Stepanek

6:30pm CrossFit All Level...

675 Reps

3

Catalina
Johnson

9:00am CrossFit All Level...

675 Reps

Rx /c 10#WB

3

Talia
Sanchez Ni ...

6:30pm CrossFit All Level...

675 Reps

3

Tatum
Perkins

9:00am CrossFit All Level...

675 Reps

55lbs

4

Private

5:30am CrossFit All Level...

605 Reps

5

Lucia
Mendez

9:00am CrossFit All Level...

25 Reps

Min. 1: 10 Wall Balls Min. 2: 45-sec. Plank Hold Min. 3: 10 Slam ...

6

Private

6:30pm CrossFit All Level...

0 Reps