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Metcon

Metcon

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Workout

Monday

WOD - FBCF

Metcon (Time)

Rx+
10 x 20-m Shuttle Runs
10 KB Swings (24/16 kg)
10 KB Single-Arm Shoulder-to-Overheads
10 rounds

Rx
10 x 20-m Shuttle Runs
10 KB Swings (16/12 kg)
10 KB Single-Arm Shoulder-to-Overheads
10 rounds

Fitness
8 x 20-m Shuttle Runs
8 KB Swings
8 KB Shoulder-to-Overheads
10 rounds

WOD - Home Gym

Metcon (Time)

10 x 20-m Shuttle Runs
10 DB Swings
10 KD Single-Arm Shoulder-to-Overheads
10 rounds

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Whiteboard:

Monday, September 21, 2020

Male Clients

1

#Derek
Wilcock

5:30pm CrossFit All Level...

23:16

2

Michael
Mowry

4:30pm CrossFit All Level...

24:36

3

Private

11:00am CrossFit All Leve...

32:33

4

Chris
“Old Man” ...

5:30pm CrossFit All Level...

18:58

5

Private

5:30am CrossFit All Level...

20:45

6

Jonny
Baker

5:30am CrossFit All Level...

20:48

7

#Sean
Wieser

4:30pm CrossFit All Level...

21:04

8

Jacob
Arroyos

5:30am CrossFit All Level...

23:53

9

Daniel
Nosko

6:30pm CrossFit All Level...

24:58

10

John
Iskandar

5:30pm CrossFit All Level...

25:34

11

Mike
Rogers

6:30pm CrossFit All Level...

27:11

12

Juan
Jose

11:00am CrossFit All Leve...

31:53

13

Aaron
Barvitz

4:30pm CrossFit All Level...

15:57

5rds rx+

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

20:03

2

amy
an

5:30am CrossFit All Level...

23:56

3

Christine
Rosini

6:30pm CrossFit All Level...

24:10

4

Maron
Walker

11:00am CrossFit All Leve...

24:11

5

silvia
laub

6:30pm CrossFit All Level...

25:14

6

Blanca
Beltran

5:30am CrossFit All Level...

22:45

Purple kettlebell - Fitness

7

Savanna
Fallon

5:30pm CrossFit All Level...

22:52

8

Private

5:30am CrossFit All Level...

23:26

9

Isabella
Rosini

6:30pm CrossFit All Level...

27:07

18lb KB 10 rounds

10

Private

6:30pm CrossFit All Level...

27:45