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Components

Deadlift

Metcon

Settings

WOD

Monday

Band Circuit
then
3 rounds
10 KB swing
10 Goblet Squat
10 sit ups

Deadlift (1RM)

Metcon (Time)

Interval Test
Run 600m
27 Front Squats 95/70lbs
2 Rope Climbs
Rest 3:00
Run 600m
21 Front Squats
2 Rope Climbs
Rest 3:00
Run 600m
15 Front Squats
2 Rope Climbs
Rest 2:00
Run 600m
9 Front Squats
2 Rope Climbs
Rest 2:00
Run 600m
3 Front Squats
2 Rope Climbs

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Whiteboard:

Monday, December 21, 2020

Leaderboard

Men's Deadlift
James Price	01/06/2020	1 x 1 @ 555 lbs
Mike McKinney	08/20/2018	1 x 1 @ 505 lbs
Thomas Rountree	08/20/2018	1 x 1 @ 475 lbs

Women's Deadlift
Gloria Dennis	01/06/2020	1 x 1 @ 385 lbs
Shante Thaxton	06/28/2019	1 x 1 @ 355 lbs
Amy Wacker	04/23/2019	1 x 1 @ 335 lbs

Male Athletes

1

Matthew
Butterfield

5:30 AM CrossFit

1 x 1 @ 385 lbs

2@135 1@225 1@275 1@315 1@365 1@385

2

Scott
Circo

12 Noon CrossFit

1 x 1 @ 335 lbs

3

Dustin
Dierson

5:00 PM CrossFit

3 x 3 @ 305 lbs

Female Athletes

1

Renee
Braziel

5:30 AM CrossFit

1 x 1 @ 275 lbs

2

Amy
Eversole

5:30 AM CrossFit

1 x 1 @ 255 lbs

2

Kirsten
Spencer

12 Noon CrossFit

1 x 1 @ 255 lbs

3

Carmen
Coleman

5:30 AM CrossFit

1 x 1 @ 245 lbs

4

CJ
Netherton

5:30 AM CrossFit

1 x 1 @ 220 lbs

4

Kelli
Morris

5:00 PM CrossFit

1 x 1 @ 220 lbs

5

Private

12 Noon CrossFit

1 x 1 @ 210 lbs

6

Sara
Rendon

5:30 AM CrossFit

1 x 1 @ 175 lbs

7

Jennifer
Branscum

5:00 PM CrossFit

1 x 1 @ 160 lbs

8

Kandice
Hammersmith

5:30 AM CrossFit

5 x 5 @ 155 lbs

9

Aimee
Quinn

12 Noon CrossFit

1 x 1 @ 130 lbs