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3/5 Squat Complex

Workout of the Day

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Workout

CrossFit - Wed, Sep 18

Weightlifting

3/5 Squat Complex (01 Set EOMOM for 10 Minutes )

03 Front Squats
05 Back Squats

Workout of the Day

Workout of the Day (AMRAP - Rounds and Reps)

AMRAP in 16 Minutes

20 Weighted Box Step-ups (35/20, 20"/16")

15/08 Diamond Push-ups

15 Kettle Bell Sumo Deadlift High-pulls (53/35)

01 Cardio Element *

*Cardio Choices, must do all before you repeat any.

200m Run

250/200 Row

15/10 Bike

150 Single-Unders

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Whiteboard:

Wednesday, September 18, 2024

Male Clients

1

Shayne
Shade

CrossFit: 5:30 AM

1 x 1 @ 205 lbs

2

Brock
Birkenfeld

CrossFit: 8:00 AM

1 x 1 @ 195 lbs

3

Hayden
Hensley

CrossFit: 8:00 AM

1 x 1 @ 185 lbs

3

Justin
Richter

CrossFit: 8:00 AM

1 x 1 @ 185 lbs

4

Kevin
Korinek

CrossFit: 5:30 AM

2 x 1 @ 135 lbs

5

jonathan
day

CrossFit: 8:00 AM

1 x 1 @ 75 lbs

Female Clients

1

Stephanie
Littlejohn

CrossFit: 5:30 AM

1 x 1 @ 125 lbs

2

Amelia
Wright

CrossFit: 8:00 AM

1 x 1 @ 110 lbs

3

Emily
Hunt

CrossFit: 8:00 AM

1 x 1 @ 85 lbs

4

Megan
Birkenfeld

CrossFit: 8:00 AM

1 x 1 @ 70 lbs