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Components

Metcon

The Cell Gym 01.07.17

Warm-up

Cell Warm Up

3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch

Wendler

Wendler make up
1 x 5 @ 65% of 1RTM
1 x 5 @75% of 1RTM
1 x 5+ @ 85% of 1RTM

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP in 20:00 of:
15 Wallballs 20/14#
50 double unders

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, January 07, 2017

Male Clients

Ammon
Woods

7:30 AM CrossFit

8 + 5

Danny
Lopez

7:30 AM CrossFit

6 + 18

Jon
Crismon

7:30 AM CrossFit

3 + 51

single-DUs alt.

Lee
Nix

7:30 AM CrossFit

2 + 0

comedy hour!!!!!!!!

Female Clients

Ami
Bethea

7:30 AM CrossFit

6 + 0

Not friends with DU today

Aleesa
Wiltbank

7:30 AM CrossFit

7 + 10

14# med ball

Stephanie
Nix

7:30 AM CrossFit

5 + 7

stupid cooties...can't breath