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Back Squat

Metcon

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WOD

18Aug2014

Warm-up

Warm Up # 4 (Step Ups)

20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups

Strength & Skill

Back Squat (4-4-4)

Metcon

Metcon (AMRAP - Rounds and Reps)

18Aug2014

3 min. AMRAP
- Power Cleans (75%)

Rest 1 min.

3 min. AMRAP
- Power Snatch (65%)

Rest 1 min.

3 min. AMRAP
- Mini Leg Blaster:
10 x Air Squat
10 x Lunge
10 x Jump Lunge
5 x Jump Squat

Finish w/ 400 meter Run

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

Whiteboard:

Monday, August 18, 2014

Athletes:

Leaderboard

Back Squat
Justin Fadler		1 x 4 @ 315 lbs
Private		1 x 4 @ 285 lbs
Jeff Farris		1 x 4 @ 275 lbs

Athletes

Jordan
Hildebrand

4:30 PM CrossFit

4 x 4 @ 245 lbs

Kyle
Hardy

6:00 AM CrossFit

1 x 4 @ 225 lbs

Kim
Stock

4:30 PM CrossFit

3 x 4 @ 140 lbs

Rebecca
Hildebrand

4:30 PM CrossFit

3 x 4 @ 140 lbs

140, 140, 140

Sarah
Carroll

4:30 PM CrossFit

3 x 4 @ 140 lbs

85% for 3 sets = 140lbs

Nate
Margason

6:00 PM CrossFit

1 x 4 @ 0 lbs