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Metcon

Metcon

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Workout

071317 Double Booked

Warm-up

5 rounds
10 light KB swings
10 air squats
20 single unders

Metcon

Metcon (Time)

KB Snatch Ladder
5 with each arm at each weight (35-70/18-53)
** 2 Minute Cap
** 1 Sec Penalty for each rep not completed

Metcon

Metcon (Time)

For Time
10 DU's (3x SU's)
20 KB Swings (Murica) 70/53
20 Goblet Squat 70/53
20 DU's
15 KB Swings
15 Goblet Squat
30 DU's
10 KB Swings
10 Goblet Squat
40 DU's
5 KB Swings
5 Goblet Squats
50 DU's

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Whiteboard:

Thursday, July 13, 2017

Male Clients

1

Michael
Flynn

4:00 PM CrossFit

1:44

1

Randy
Jones

5:00 PM CrossFit

1:44

2

JB
McDougall

9:15 AM CrossFit

1:58

3

Aaron
Beeler

4:00 PM CrossFit

2:01

3

Rudy
Razo

5:15 AM CrossFit

2:01

4

Stephen
Gonzalez

6:00 PM CrossFit

2:03

5

Chris
Lithgoe

4:00 PM CrossFit

2:05

5

Jason
Reiss

7:15 AM CrossFit

2:05

6

Paul
Wittenberg

7:00 PM CrossFit

2:08

7

Chuy
Rodarte

12:00 PM CrossFit

2:09

7

Fili
Moreno

5:15 AM CrossFit

2:09

8

Dexter
Krolczyk

7:00 PM CrossFit

2:10

8

Nathan
Putscher

6:00 PM CrossFit

2:10

9

Private

5:00 PM CrossFit

2:14

10

Andy
Baley

7:15 AM CrossFit

2:15

10

Juan
Puente

7:00 PM CrossFit

2:15

10

Lance
Rasmussen

7:15 AM CrossFit

2:15

10

Sean
Dezell

5:00 PM CrossFit

2:15

11

Derek
Williamson

5:15 AM CrossFit

2:17

11

Private

9:15 AM CrossFit

2:17

12

Raymond
Allicock

5:15 AM CrossFit

2:20

13

Trevor
Maurer

6:15 AM CrossFit

2:03

KB C&J

14

Gustavo
Quan

7:00 PM CrossFit

2:10

Female Clients

1

Lindsey
Peterson

7:15 AM CrossFit

1:54

2

Private

6:00 PM CrossFit

1:56

3

Christina
Krolczyk

7:00 PM CrossFit

2:10

3

Sandy
Bustillo

5:00 PM CrossFit

2:10

4

Amber
Sherrouse

5:00 PM CrossFit

2:18

5

Catherine
Beeler

5:00 PM CrossFit

2:19

5

Leslee
Fontenette

5:00 PM CrossFit

2:19

6

Jenny
McDougall

12:00 PM CrossFit

2:21

7

Private

5:15 AM CrossFit

2:22

8

Jennifer
Fern

9:15 AM CrossFit

2:23

9

Ashley
Lithgoe

4:00 PM CrossFit

2:27

9

Monica
Garms

5:00 PM CrossFit

2:27

10

Anabel
Cordova

5:15 AM CrossFit

2:29

10

Gwen
Shell

5:15 AM CrossFit

2:29

10

Laurie
Waller

6:00 PM CrossFit

2:29

11

Elizabeth
Fernandez

12:00 PM CrossFit

2:30

11

Katie
Luquette

5:00 PM CrossFit

2:30

11

Kelsey
Evans

5:15 AM CrossFit

2:30

11

LaDonna
Lambright

4:00 PM CrossFit

2:30

11

Letty
Turrubiartes

9:15 AM CrossFit

2:30

11

Linda
Jeanes

12:00 PM CrossFit

2:30

12

Barb
Levengood

9:15 AM CrossFit

2:35