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Back Squat

Metcon

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WOD

28MAR2018

Adam Calvery

Warm-up

Warm Up # 3 (MLB)

Two Rounds

10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups

Stretch between rounds.

Strength & Skill

Back Squat (5 sets of 5 reps)

*Sets should be completed at 80-85% 1RM

Metcon

Metcon (Time)

10 Rounds for time:
150m Sprint
10 OHKBS
10 Push-Ups

Weights:
Rx+ 88/62
Rx 70/53
Sc 53/35

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, March 28, 2018

Athletes:

Leaderboard

Back Squat
Brendan Wuest		5 x 5 @ 366 lbs
Justin Fadler		5 x 5 @ 365 lbs
Trenton Campbell		5 x 5 @ 325 lbs

Athletes

1

Brendan
Wuest

5:00 PM CrossFit

5 x 5 @ 355 lbs

all sets

2

Private

CrossFit: 5:00 AM

5 x 5 @ 265 lbs

3

tony
bertolini

6:00 PM CrossFit

5 x 5 @ 225 lbs

4

Scott
Dougherty

6:00 PM CrossFit

5 x 5 @ 215 lbs

5

Bob
Naes

4:00 PM CrossFit

5 x 5 @ 205 lbs

5

Bob
Portell

5:00 PM CrossFit

5 x 5 @ 205 lbs

6

Keith
Goforth

5:00 PM CrossFit

5 x 5 @ 185 lbs

6

Michael
O'Hare

CrossFit: 5:00 AM

5 x 5 @ 185 lbs

6

Micheal
Young

5:00 PM CrossFit

5 x 5 @ 185 lbs

6

Nick
Johnson

5:00 PM CrossFit

5 x 5 @ 185 lbs

205 last set

7

Caitlin
Brenner

5:00 PM CrossFit

5 x 5 @ 125 lbs

8

Julie
Rausenberger

9:30 AM CrossFit

5 x 5 @ 115 lbs

9

Becca
Brenner

5:00 PM CrossFit

5 x 5 @ 75 lbs

10

Colin
Wright

4:00 PM CrossFit

3 x 5 @ 225 lbs