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Metcon

Metcon

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Workout

Friday

Warm-up

3X
10 Squats with hip circle
10 Side steps to the left
10 Side steps to the right

Gymnastics

Metcon (No Measure)

3X
10 Glute ham raises
5 Strict K2E
2 Wall walks
8 Triangles

Metcon

*Rest 3 minutes between metcons

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
15 WB 30/20
5 HSPU
1 Rope climb

Metcon (Time)

3 Rounds:
10 deadlifts 275/185
50 DU

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Whiteboard:

Friday, June 15, 2018

Male Clients

1

Jared
Van Anne

12:00 PM Open gym

8 + 15

2

Dusty
Schmidt

12:00 PM Open gym

8 + 10

3

Michael
Beitenman

12:00 PM Open gym

7 + 7

4

Eric
Priaulx

12:00 PM Open gym

6 + 5

5

Stephen
LeBouef

5:00 PM CrossFit

6 + 2

6

Brian
Justusson

6:00 PM CrossFit

5 + 8

7

mike
Bell

5:00 PM CrossFit

5 + 1

strick hspu

8

William
Benline

12:00 PM Open gym

4 + 16

9

Grant
Beavers

6:00 PM CrossFit

6 + 9

20 lb ball

10

Alec
Wolfram

5:00 PM CrossFit

6 + 0

11

Jae
Mills

6:00 PM CrossFit

5 + 5

one ab mat

12

Patrick
Barfield

5:00 PM CrossFit

4 + 22

20 lb ball go to 14

Female Clients

1

Antoinette
Williams

12:00 PM Open gym

9 + 0

2

Kristina
Stapleton

12:00 PM Open gym

7 + 6

3

Lindsey
Neyland

5:00 PM CrossFit

7 + 15

on the knee pushups 20 ib med ball rope pulls

4

Stacy
Swiney

8:00 AM CrossFit

6 + 20

ab mat+10#

5

Joanna
Beatrice

5:00 AM CrossFit

6 + 0

wb squats/25 second bike/ rpe from floor

6

Allison
Justusson

6:00 PM CrossFit

5 + 9

20# wbs didn't go high enough, 10 pushups (need to work on form),...

7

Becky
Weinstein

6:00 AM CrossFit

4 + 20

jacknife PU

8

Mary
Mills

6:00 PM CrossFit

4 + 11

push up