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Components
Back Rack Lunge
Metcon
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Wednesday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (16/8)
Workout
Wednesday
Strength
A: Back Rack Lunge (Heavy Set of 10 )
Back Rack Lunge
Metcon
B: Metcon (Time)
Rx =
8 rounds for time:
36 double-unders
12 dumbbell lunges (50s/35s)
Rx+ =
8 rounds for time:
48 double-unders
12 dumbbell lunges (70s/50s)
any style carry is allowed
Extra
C: Metcon (Time)
Rx =
3k Row or 2 mile Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 05, 2022
Male Clients
1
Anthony
Vorachak
CrossFit: 12:00 PM
1 x 10 @ 260 lbs
2
Chase
Gentilhomme
CrossFit: 5:30 PM
1 x 10 @ 255 lbs
2
Kegan
Sullivan
CrossFit: 5:00 AM
1 x 10 @ 255 lbs
3
Josh
Patch
Open Gym
1 x 10 @ 225 lbs
4
Hunter
Brayton
CrossFit: 5:00 AM
1 x 10 @ 205 lbs
4
Private
CrossFit: 6:00 AM
1 x 10 @ 205 lbs
5
Adam
Cole
CrossFit: 12:00 PM
1 x 10 @ 185 lbs
5
Derek
Odom
Open Gym
1 x 10 @ 185 lbs
5
Jesse
Cook
Open Gym
1 x 10 @ 185 lbs
5
Luke
Amen
CrossFit: 4:30 PM
1 x 10 @ 185 lbs
6
Private
CrossFit: 5:00 AM
1 x 10 @ 165 lbs
6
John
Mullen
CrossFit: 5:00 AM
1 x 10 @ 165 lbs
Thanks Keegan for the pro tip
7
Private
CrossFit: 4:30 PM
1 x 10 @ 155 lbs
8
Ben
Kulp
CrossFit: 6:00 AM
1 x 10 @ 135 lbs
8
Bud
Vazquez
CrossFit: 6:00 AM
1 x 10 @ 135 lbs
8
Jonathan
Zinman
Open Gym
1 x 10 @ 135 lbs
Female Clients
1
Alaina
Savage
Open Gym
1 x 10 @ 205 lbs
2
Taylor
Turner
CrossFit: 5:30 PM
1 x 10 @ 155 lbs
3
Michaela
Goodwin
CrossFit: 5:30 PM
1 x 10 @ 135 lbs
4
Taryn
Hubert
CrossFit: 12:00 PM
1 x 10 @ 115 lbs
5
KRYSTAL
SEWELL
CrossFit: 6:00 AM
1 x 10 @ 103 lbs
6
Melanie
Sinclair
CrossFit: 5:30 PM
1 x 10 @ 93 lbs
7
Private
CrossFit: 6:00 AM
1 x 10 @ 85 lbs
8
marjie
bish
Open Gym
1 x 10 @ 65 lbs
Tried 75 but could only do 7 so I dropped 10ths and was able to c...
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