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Components

Back Squat

Front Squat

Metcon

Settings

WOD

Monday

5:00 Clock:
30 Single Unders OR Jumping Jacks
6 Alternating Lunge Elbow to the Floor (Total)
3 Inchworms
:20 Bottom fo the Squat Hold

Back Squat (10x3 @75%)

10 sets x 3 reps @75% 1RM Back Squat
* Rest 60-90 secs minutes between sets

Front Squat (3x3 @ 80%)

Metcon (Time)

2 sets
25 Burpees
25 Push ups
50 Air squats
100 Double unders
50 Air squats
25 Push ups
20/15 cal row
-Rest 3:00 b/t sets-

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Whiteboard:

Monday, January 04, 2021

Leaderboard

Men's Back Squat
James Price	06/12/2020	10 x 3 @ 315 lbs
Billy Amshoff	01/04/2021	10 x 3 @ 275 lbs
Matthew Butterfield	01/04/2021	10 x 3 @ 255 lbs

Women's Back Squat
Amy Wacker	12/09/2020	10 x 3 @ 205 lbs
Kirsten Spencer	01/04/2021	10 x 3 @ 175 lbs
Amy Eversole	01/04/2021	10 x 3 @ 170 lbs

Male Athletes

1

Billy
Amshoff

5:00 PM CrossFit

10 x 3 @ 275 lbs

2

Matthew
Butterfield

5:30 AM CrossFit

10 x 3 @ 255 lbs

3

Timothy
Followell

5:30 AM CrossFit

10 x 3 @ 155 lbs

Female Athletes

1

Kirsten
Spencer

12 Noon CrossFit

10 x 3 @ 175 lbs

2

Amy
Eversole

5:30 AM CrossFit

10 x 3 @ 170 lbs

3

Alex
Matz

6:00 PM CrossFit

10 x 3 @ 130 lbs

4

Carmen
Coleman

5:30 AM CrossFit

10 x 3 @ 125 lbs

4

Joanne
Manning

12 Noon CrossFit

10 x 3 @ 125 lbs

4

Private

12 Noon CrossFit

10 x 3 @ 125 lbs

5

CJ
Netherton

5:30 AM CrossFit

10 x 3 @ 115 lbs

6

Aimee
Quinn

12 Noon CrossFit

10 x 3 @ 100 lbs

7

Kandice
Hammersmith

5:30 AM CrossFit

7 x 3 @ 135 lbs