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Components

Back Squat

Metcon

Metcon

Settings

Workout

03/05/2018

Warm-up

4 rounds
5 pull ups
10 push ups
15 KB Swings

Weightlifting

Back Squat (10x3 - EMOM)

Build to 70-80% 1 RM back squat
EMOM x 10
3 Back squat

Metcon

Metcon (AMRAP - Rounds)

EMOM x 8
20 Double unders
6 C2B / pull-ups (RX+ = 3 muscle ups)

score completed rounds

Metcon (AMRAP - Rounds)

EMOM x 8
9 cal row
7 HSPU

score completed rounds

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

Whiteboard:

Monday, March 05, 2018

Leaderboard

Men's Back Squat
Bobby O'Neill	09/08/2021	10 x 3 @ 345 lbs
Brian Stites	01/12/2017	10 x 3 @ 345 lbs
Jon Bakalar	01/12/2017	10 x 3 @ 320 lbs

Women's Back Squat
Maddy Schuman	09/08/2021	10 x 3 @ 220 lbs
Morghan McGhee	09/08/2021	10 x 3 @ 185 lbs
April Taege	09/08/2021	10 x 3 @ 175 lbs

Male Clients

1

Travis
Wentworth

6:30 PM CrossFit

10 x 3 @ 245 lbs

@crossfit ineviam

2

Dan
Smith

5:30 AM CrossFit

10 x 3 @ 225 lbs

2

Jeff
Baxter

12:00 PM CrossFit

10 x 3 @ 225 lbs

2

Mark
Hufford

5:30 AM CrossFit

10 x 3 @ 225 lbs

3

Dane
Barhoover

6:30 AM CrossFit

10 x 3 @ 215 lbs

4

Doug
Goertzen

5:30 PM CrossFit

10 x 3 @ 205 lbs

5

Wesley
Detweiler

5:30 PM CrossFit

10 x 3 @ 185 lbs

6

Robb
Beabout

8:30 AM CrossFit

10 x 3 @ 165 lbs

Front Squats

7

Steve
Jones

8:30 AM CrossFit

10 x 3 @ 125 lbs

Female Clients

1

Anne-Marie
Muchiri

4:00 PM CrossFit

10 x 3 @ 175 lbs

2

Candace
Dietrich

6:30 PM CrossFit

10 x 3 @ 105 lbs

2

Grace
Cloud

6:30 PM CrossFit

10 x 3 @ 105 lbs

2

Nicole
Cannavo

5:30 PM CrossFit

10 x 3 @ 105 lbs

3

Maren
Hufford

8:30 AM CrossFit

10 x 3 @ 95 lbs

3

Ruthie
Osa

8:30 AM CrossFit

10 x 3 @ 95 lbs

4

Lauren
Terry

8:30 AM CrossFit

4 x 3 @ 95 lbs

warmed up to 95 in the 10 rounds