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Components

Back Squat

Metcon

Settings

Workout

Tuesday

Warm-up

AMRAP x 3 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Plank to Pike

Into …

AMRAP x 4 MINUTES
10 Cossack Squats
8 Medball Strict Press
6 Medball Front Squats

Strength

Back Squat (5x3)

5x3
Back Squat*

*Keep loading moderate to moderate-heavy.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME
20 Wall Balls (20/14)
15 Lateral DB Box Step Overs (50/35)|(35/20)*
15 DB Push Press

*20" Box Height. Hold DBs "Suitcase" style.

(Score is Time)

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

Whiteboard:

Tuesday, June 09, 2020

Leaderboard

Men's Back Squat
Austin Hatley	06/16/2021	5 x 3 @ 305 lbs
Jim Boora	11/02/2017	5 x 3 @ 305 lbs
Mike Machowek	06/16/2021	5 x 3 @ 275 lbs

Women's Back Squat
Sadee Jones	06/16/2021	5 x 3 @ 275 lbs
Cristen Rogers	08/17/2017	5 x 3 @ 205 lbs
Lauren Atwood	01/28/2020	5 x 3 @ 195 lbs

Male Clients

1

Dr. Ryan
Farrer

CrossFit: 7:30 PM

5 x 3 @ 243 lbs

2

Bob
Barene

CrossFit: 12:00 PM

2 x 3 @ 245 lbs

Female Clients

1

Lauren
Atwood

CrossFit: 6:00 PM

5 x 3 @ 195 lbs

2

Jenna
Hensley

CrossFit: 7:30 PM

5 x 3 @ 175 lbs

3

Chrissy
Boice

CrossFit: 6:00 PM

5 x 3 @ 165 lbs

4

Dani
Andrews

CrossFit: 12:00 PM

5 x 3 @ 155 lbs

4

Tamara
Lyn

CrossFit: 12:00 PM

5 x 3 @ 155 lbs

4

Tamara
Lyn

CrossFit: 12:00 PM

5 x 3 @ 155 lbs

5

Isarai
Thieme

CrossFit: 9:00 AM

5 x 3 @ 135 lbs

5

Private

CrossFit: 4:30 PM

5 x 3 @ 135 lbs

6

Kavina
Brown

CrossFit: 6:00 PM

5 x 3 @ 125 lbs

6

Megan
McLean

CrossFit: 6:00 PM

5 x 3 @ 125 lbs

7

Karla
Smith

CrossFit: 6:00 AM

5 x 3 @ 85 lbs