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Components

Back Squat

Metcon

Settings

WOD

Monday

4:00 easy cardio (your choice)
*perform 4 single arm dumbbell thrusters (light) (each side) every minute on the minute

-then-

3 sets
10 hanging scap retraction
6 kip to swing
2 dips

Back Squat (10x2 @ 90%)

Metcon (Time)

25 Power Snatches (115/75)
25 Power Clean and Jerks (135/95)
50 Thrusters (95/65)

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Whiteboard:

Monday, February 15, 2021

Leaderboard

Men's Back Squat
Tom czartorski	03/01/2021	10 x 2 @ 315 lbs
Dustin Dierson	03/01/2021	10 x 2 @ 315 lbs
Scott Circo	02/15/2021	10 x 2 @ 215 lbs

Women's Back Squat
Alex Matz	03/01/2021	10 x 2 @ 215 lbs
Kirsten Spencer	02/15/2021	10 x 2 @ 215 lbs
Amy Eversole	02/15/2021	10 x 2 @ 200 lbs

Male Athletes

1

Scott
Circo

12 Noon CrossFit

10 x 2 @ 215 lbs

Female Athletes

1

Kirsten
Spencer

12 Noon CrossFit

10 x 2 @ 215 lbs

2

Amy
Eversole

5:30 AM CrossFit

10 x 2 @ 200 lbs

3

Carmen
Coleman

5:30 AM CrossFit

10 x 2 @ 155 lbs

4

CJ
Netherton

5:30 AM CrossFit

10 x 2 @ 145 lbs

4

Kandice
Hammersmith

5:30 AM CrossFit

10 x 2 @ 145 lbs

4

Sara
Rendon

5:30 AM CrossFit

10 x 2 @ 145 lbs

4

Private

12 Noon CrossFit

10 x 2 @ 145 lbs

5

Aimee
Quinn

5:30 PM CrossFit

10 x 2 @ 115 lbs