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Components
Back Squat
Workout
Settings
Location
(All)
CrossFit Cape Cod
Program
Mobility
Date
Workout
CrossFit - Tue, Mar 19 - CrossFit Cape Cod
Class
(All)
CrossFit: 5:30 AM
CrossFit: 7:30 AM
CrossFit: 3:30 PM
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (3/0)
Workout
CrossFit - Tue, Mar 19
Back Squat (2x 3-2-1-Hold
3 reps at 85%
2 reps at 90%
1 rep at 95%
Hold in a back rack at 115 to 120% for 15 to 20 secs)
Back Squat
Workout (Time)
6 ROUNDS FOR TIME
10 Wall Balls (20/14)
200m Run
*unbroken wall balls or 10 burpee penalty
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Whiteboard:
Tuesday, March 19, 2024
Male Clients
1
Bobby
Tomaino
CrossFit: 5:30 AM
1 x 1 @ 315 lbs
2
Kyle
Corkery
CrossFit: 5:30 AM
1 x 1 @ 215 lbs
95% one rep; Hold at 275
3
Dan
Patenaude
CrossFit: 5:30 AM
1 x 1 @ 185 lbs
205# - Hold
Female Clients
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