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Components

Metcon

Back Squat

Metcon

Settings

Workout

CF - 09/21/20

A:

4 rds
6 burpees
4 cherry pickers
2 PC and J (building each set

B: Metcon (Time)

Heavyish grace
30 clean and jerks for time 155/105

C: Back Squat (4x6 @ 75%; rest :90)

D: Metcon (AMRAP - Rounds and Reps)

15 min amrap:
18/12 cal Erg (C2 bike priority)
56 DU
9 TTB

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

Whiteboard:

Monday, September 21, 2020

Male Clients

1

Morgan
Lyons

6:00 AM CrossFit

1:59

2

Brandon
Zajac

4:00 PM CrossFit

2:54

3

Sena
Agbeko

4:00 PM CrossFit

2:55

4

JD
Mason

5:00 PM CrossFit

3:25

5

Eric
Copenhaver

5:00 PM CrossFit

3:28

6

Wade
Kilgore

6:00 AM CrossFit

3:34

7

Henry (Nick)
Nickells

6:00 PM CrossFit

3:54

8

Tyler
Parker

5:00 AM CrossFit

4:07

9

Matt
Blackburn

5:00 AM CrossFit

4:13

10

Allen
Burgess

5:00 PM CrossFit

4:45

11

David
Kan

6:00 PM CrossFit

5:25

singles

12

Travis
Shore

4:00 PM CrossFit

5:28

13

Kevin
Kraft

11:30 AM CrossFit

6:22

14

Garrett
McKnight

6:00 PM CrossFit

7:09

15

Ben
Hanback

11:30 AM CrossFit

7:14

16

Flynt
Foster

7:00am CrossFit

7:19

17

Alan
Hutcheson

11:30 AM CrossFit

7:27

18

Tom
Daniel

6:00 AM CrossFit

5:25

135lb

Female Clients

1

Laura Lynn
Williams

5:00 PM CrossFit

3:00

2

Christina
Chandler

6:00 AM CrossFit

3:04

3

brittanie
albright

5:00 PM CrossFit

3:18

4

Melanie
Velazquez

4:00 PM CrossFit

4:02

5

Ryan
Elizabeth ...

4:00 PM CrossFit

5:02

Tired today

6

Amy
Rahn

4:00 PM CrossFit

5:38

7

Jessica
Dodd

6:00 PM CrossFit

7:33

8

Lauren
McKnight

6:00 AM CrossFit

3:40

75lbs

9

Laura
Kim

6:00 PM CrossFit

3:53

85lbs

10

Hadley
Davenport

4:00 PM CrossFit

4:27

85#

11

Shannon
Lyczkowski

6:00 PM CrossFit

4:28

55lbs

12

Sage
West

11:30 AM CrossFit

5:32

75#

13

Kelley
Hall

7:00am CrossFit

6:28

55#