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Metcon

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Workout

Friday

Warm-up

Jump rope solo

30 Single unders forwards
30 Single unders backwards
30 High knees(Single unders with High knees)
15 Single unders left foot
15 Single unders right foot
30 Double unders(15 Attempts)

Gymnastics

Metcon (No Measure)

3X
10 Lateral lunges
10 Windmills
10 Glute ham raises
3 MU transitions
Tspine on foam roller

Metcon

Metcon (Time)

For time:
100 DU
-Then-
5 Rounds:
10 Hang squat cleans 135/95
5 MU
-Then-
100 DU

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Whiteboard:

Friday, September 21, 2018

Male Clients

1

Dusty
Schmidt

4:00PM Open gym

11:34

2

Jared
Van Anne

12:00PM Open gym

14:39

3

Anthony
Hodges

5:00PM CrossFit

18:59

4

Brian
Justusson

6:00PM CrossFit

21:31

5

Colin
Antwerp

12:00PM Open gym

13:00

single unders, strict pullups, 65#

6

Justin
Kragenbrink

5:00PM CrossFit

14:15

95#, RMU

7

mohammed
alghofaily

5:00PM CrossFit

15:18

115#/ strict pu

8

Patrick
Barfield

4:00PM Open gym

15:50

200 singles 95 lbs

9

Grant
Beavers

12:00PM Open gym

16:15

10

Bob
Stapleton

6:00AM CrossFit

17:27

95#, 150 singles w/ 10 DU attempts

11

Stephen
LeBouef

6:00PM CrossFit

18:36

strict PU and ring dips

12

Brandon
Reid

4:00PM Open gym

19:41

BMU 115#

Female Clients

1

Antoinette
Williams

12:00PM Open gym

15:18

2

Allison
Sutter

8:00AM CrossFit

15:35

25 DU attempts, 75 SU; 45#; 30 DU, 60 SU, 10 DU attepts

3

Kristina
Stapleton

12:00PM Open gym

17:01

RMU swing

3

Lindsey
Neyland

6:00PM CrossFit

17:01

HURT BACK/4 ROUNDS DU/ 95 IB/ BPU

4

Becky
Weinstein

6:00AM CrossFit

17:14

150 Singles, 15 DU attempts, 10 MU Transition

5

Stacy
Swiney

12:00PM Open gym

19:35

95#/ DU/ bmu jumps off box

6

Allison
Justusson

6:00PM CrossFit

21:37

200 singles, 95#, green band pullups,