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Components

Back Squat

4.4.17 Scaled Option

4.4.17

Settings

WOD

4.4.17

1 Round
3 Bent Over Rows
3 RDLs
3 Hang Muscle Cleans
3 Front Squats
3 Strict Presses
3 Elbow Rotations
3 Back Squats

Back Squat (5x10@60%)

4.4.17 Scaled Option (AMRAP - Reps)

15 min AMRAP
200m Run
10 Clean&Jerks 45/35
200m Run
8 Clean&Jerks 75/55
200m Run
6 Clean&Jerks 95/65
200m Run
4 Clean&Jerks 115/75
200m Run
AMRAP Clean&Jerks 135/95

Run does not count towards score

4.4.17 (AMRAP - Reps)

15 minute AMRAP
200m Run
10 Clean&Jerks 115/75
200m Run
8 Clean&Jerks 135/95
200m Run
6 Clean&Jerks 155/105
200m Run
4 Clean&Jerks 185/115
200m Run
AMRAP Clean&Jerks 205/135

Run does not count for score

Cash Out

4x15 second wall facing pause Overhead Squats with a PVC pipe
Work a weakness during your rest

Competitor

6min Alternating EMOM
10 Front Rack Lunges 96/65
10 Hip Extensions

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

Whiteboard:

Tuesday, April 04, 2017

Leaderboard

Men's Back Squat
Cameron Hunt	04/16/2018	5 x 10 @ 245 lbs
Bart Spivey	04/04/2017	5 x 10 @ 235 lbs
Dustin Moore	01/13/2020	5 x 10 @ 195 lbs

Women's Back Squat
Nicole Pavick	04/04/2017	5 x 10 @ 155 lbs
Rita Collins	10/10/2016	5 x 10 @ 145 lbs
Natalie Estrada	04/04/2017	5 x 10 @ 145 lbs

Male Athletes

1

Alex
Harris

4:30 PM CrossFit

5 x 10 @ 275 lbs

2

Bart
Spivey

5:30 AM CrossFit

5 x 10 @ 235 lbs

2

TJ
Cox

5:30 AM CrossFit

5 x 10 @ 235 lbs

3

Night
Keyes

5:30 AM CrossFit

5 x 10 @ 205 lbs

4

Joe
Andrews

5:30 AM CrossFit

5 x 10 @ 190 lbs

5

Gregg
Anderson

5:30 AM CrossFit

5 x 10 @ 185 lbs

5

Joel
Webb

5:30 PM CrossFit

5 x 10 @ 185 lbs

5

Josh
Stevens

4:30 PM CrossFit

5 x 10 @ 185 lbs

5

justin
Mansfield

4:30 PM CrossFit

5 x 10 @ 185 lbs

4 SETS

6

JT
Launius

5:30 AM CrossFit

5 x 10 @ 180 lbs

7

Jeff
Broll

Open Gym lunch

5 x 10 @ 170 lbs

8

Andrew
Fuller

Open Gym lunch

5 x 10 @ 165 lbs

8

Ryan
Lawing

5:30 PM CrossFit

5 x 10 @ 165 lbs

9

Jacob
Carnes

5:30 AM CrossFit

5 x 10 @ 135 lbs

based off of 225

9

Rick
Pavick

5:30 PM CrossFit

5 x 10 @ 135 lbs

10

Travis
Fenix

6:30 AM CrossFit

5 x 10 @ 115 lbs

11

Scott
Walters

5:30 AM CrossFit

5 x 10 @ 105 lbs

12

John
Rountree

4:30 PM CrossFit

5 x 10 @ 95 lbs

13

Cole
Harris

5:30 PM CrossFit

5 x 5 @ 185 lbs

13

Cameron
Hunt

4:30 PM CrossFit

3 x 10 @ 275 lbs

13

Justin
Hignight

Open Gym lunch

3 x 5 @ 255 lbs

CompTrain

13

Nathan
Roberts

6:30 AM CrossFit

1 x 1 @ 235 lbs

Female Athletes

1

Candi
Cooley

4:30 PM CrossFit

5 x 10 @ 165 lbs

2

Nicole
Pavick

5:30 PM CrossFit

5 x 10 @ 155 lbs

3

Natalie
Estrada

5:30 AM CrossFit

5 x 10 @ 145 lbs

4

Frankie
Rader

5:30 PM CrossFit

5 x 10 @ 135 lbs

5

Ashley
Haynes

4:30 PM CrossFit

5 x 10 @ 125 lbs

5

Sydney
Thane

4:30 PM CrossFit

5 x 10 @ 125 lbs

6

Leah
Golden

Open Gym lunch

5 x 10 @ 120 lbs

7

Susan
Moore

4:30 PM CrossFit

5 x 10 @ 115 lbs

8

Audra
Bilbo

4:30 PM CrossFit

5 x 10 @ 105 lbs

8

Ayla
Stevens

5:30 PM CrossFit

5 x 10 @ 105 lbs

8

Claudia
Phelps

4:30 PM CrossFit

5 x 10 @ 105 lbs

8

Sonja
Hubbard

6:30 AM CrossFit

5 x 10 @ 105 lbs

8

Stacy
Yates

6:30 AM CrossFit

5 x 10 @ 105 lbs

9

Kristy
Day

8:30 AM CrossFit

5 x 10 @ 100 lbs

9

Whitney
Fuqua

8:30 AM CrossFit

5 x 10 @ 100 lbs

10

alyssa
jackson

5:30 AM CrossFit

5 x 10 @ 95 lbs

10

Jennifer
Semple

Open Gym lunch

5 x 10 @ 95 lbs

10

Maddie
Hampton

5:30 AM CrossFit

5 x 10 @ 95 lbs

10

Tanya
Dunlap

5:30 AM CrossFit

5 x 10 @ 95 lbs

11

Tammy
Cochran

4:30 PM CrossFit

5 x 10 @ 85 lbs

12

Amber
Fenix

5:30 AM CrossFit

5 x 10 @ 70 lbs

13

Private

5:30 AM CrossFit

5 x 10 @ 65 lbs

14

Kimberly
Keith

5:30 AM CrossFit

5 x 10 @ 60 lbs

15

Sheree
Kennedy

5:30 AM CrossFit

5 x 10 @ 55 lbs

16

Traci
Short

4:30 PM CrossFit

4 x 10 @ 65 lbs

1x10 @85