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Components

Metcon

Settings

Workout

Kung Fu Grip

WOD - FBCF

Metcon (AMRAP - Rounds and Reps)

Rx+
2 Squat Cleans (185/135 lb.)
50-m DB Farmers Carry (50/35 lb.)
4 Squat Cleans
100-m DB Farmers Carry
6 Squat Cleans
150-m DB Farmers Carry
And so on…
AMRAP 16 min.

Rx
2 Squat Cleans (135/95 lb.)
50-m DB Farmers Carry (35/25 lb.)
4 Squat Cleans
100-m DB Farmers Carry
6 Squat Cleans
150-m DB Farmers Carry
And so on…
AMRAP 16 min.

Fitness
2 Squat Cleans (or Front Squats)
50-m DB Farmers Carry
4 Squat Cleans
100-m DB Farmers Carry
6 Squat Cleans
150-m DB Farmers Carry
And so on…
AMRAP 16 min

* Every 25 meters is a rep.

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Whiteboard:

Friday, September 10, 2021

Male Clients

1

Jon
Fallon

11:00am CrossFit All Leve...

4 + 14

2

Jade
Fielder

5:30am CrossFit All Level...

4 + 10

3

shade
eckhardt

5:30pm CrossFit All Level...

4 + 8

4

Alex
Bentley

6:30pm CrossFit All Level...

4 + 5

5

Brian
Prout

5:30pm CrossFit All Level...

3 + 12

6

Justin
Thompson

9:00am CrossFit All Level...

5 + 54

7

Michael
Mowry

9:00am CrossFit All Level...

5 + 10

8

John
Cao

9:00am CrossFit All Level...

4 + 2

185# sq cl, 35# carry

9

clayton
fretwell

5:30am CrossFit All Level...

5 + 10

10

Davinder
Singh

5:30am CrossFit All Level...

5 + 0

10

Private

5:30am CrossFit All Level...

5 + 0

11

kevin
varghese

6:30pm CrossFit All Level...

4 + 16

95#BB SC, 25#DB

11

Lyman
Anderson

6:30pm CrossFit All Level...

4 + 16

12

Jonny
Baker

5:30am CrossFit All Level...

4 + 12

115#

12

Private

9:00am CrossFit All Level...

4 + 12

13

justin
delsi

9:00am CrossFit All Level...

4 + 2

Female Clients

1

Maron
Walker

9:00am CrossFit All Level...

5 + 12

2

Private

5:30am CrossFit All Level...

5 + 10

3

Morgan
Schenk

4:30pm CrossFit All Level...

5 + 4

hang clean front squats

4

Savanna
Fallon

9:00am CrossFit All Level...

4 + 18

50m short