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Back Rack Lunge

Metcon

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Workout

Friday WOD

Back Rack Lunge (Complete 4x20 back rack reverse lunges)

Back Rack Lunge

Start light and add weight each set.

Between sets complete -

4x20 weighted sit ups (hold dumbbell at chest)

4x10 dumbbell bench press

Metcon (AMRAP - Reps)

In teams of 3 -

4:00 AMRAP of:

20m sled push (45/25#)

Rest 2:00

4:00 AMRAP of:

20m sled push (70/40)

Rest 2:00

4:00 AMRAP of:

20m sled push (95/50)

**Score total 20m lengths

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

Whiteboard:

Friday, January 17, 2020

Male Clients

1

Private

5:00 AM CrossFit

4 x 20 @ 115 lbs

1

Erik
Manning

5:00 AM CrossFit

4 x 20 @ 115 lbs

2

Chris
Bryant

5:30 PM CrossFit

4 x 20 @ 105 lbs

45-65-85-105

3

Austin
Ingram

5:30 PM CrossFit

4 x 20 @ 95 lbs

3

Ben
Gray

6:00 AM CrossFit

4 x 20 @ 95 lbs

3

James gill ...
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5:30 PM CrossFit

4 x 20 @ 95 lbs

do more

3

Ken
Walma

5:00 AM CrossFit

4 x 20 @ 95 lbs

blah

3

Paul
Miller

8:00 AM CrossFit

4 x 20 @ 95 lbs

4

Andrew
Bauer

4:30 PM CrossFit

4 x 20 @ 85 lbs

4

Eduardo
Navarro

4:30 PM CrossFit

4 x 20 @ 85 lbs

4

Mike
McCleery

5:30 PM CrossFit

4 x 20 @ 85 lbs

4

Ryan
Demmel

10:00 AM CrossFit

4 x 20 @ 85 lbs

5

Robin
Gautham Mu ...

5:30 PM CrossFit

4 x 20 @ 75 lbs

5

Syed
Ali

5:30 PM CrossFit

4 x 20 @ 75 lbs

5

Tim
McCormick

5:00 AM CrossFit

4 x 20 @ 75 lbs

6

Dave
Lombardo

5:00 AM CrossFit

4 x 20 @ 60 lbs

7

Robert
Meredith Jr

10:00 AM CrossFit

4 x 20 @ 45 lbs

8

Jeff
Bixler

10:00 AM CrossFit

2 x 20 @ 65 lbs

8

Aaron
Carver

4:30 PM CrossFit

1 x 20 @ 95 lbs

8

Adam
Doty

4:30 PM CrossFit

1 x 20 @ 115 lbs

8

Harris
Frank

5:00 AM CrossFit

1 x 20 @ 75 lbs

8

Jason
Jones

5:00 AM CrossFit

1 x 20 @ 95 lbs

8

Private

4:30 PM CrossFit

1 x 20 @ 135 lbs

8

Mike
Brown

5:00 AM CrossFit

1 x 20 @ 115 lbs

Female Clients

1

Amy
Linton

10:00 AM CrossFit

4 x 20 @ 55 lbs

1

Rachel
Blackwell

10:00 AM CrossFit

4 x 20 @ 55 lbs

1

Saskia
Arnesen

10:00 AM CrossFit

4 x 20 @ 55 lbs

1

Staci
Hamilton

5:30 PM CrossFit

4 x 20 @ 55 lbs

2

Jesseca
Rodriguez

5:30 PM CrossFit

4 x 20 @ 45 lbs

3

Kim
Hullett

4:30 PM CrossFit

4 x 20 @ 30 lbs

4

Alison
Dickens

5:30 PM CrossFit

4 x 20 @ 20 lbs

4

Silvana
Scherer

5:30 PM CrossFit

4 x 20 @ 20 lbs

4

Yvonne
Peterson

4:30 PM CrossFit

4 x 20 @ 20 lbs

5

Isabella
Kirsch

5:30 PM CrossFit

4 x 20 @ 10 lbs

5

Kelly
Ulman

5:30 PM CrossFit

4 x 20 @ 10 lbs

6

Andrea
Bauer

8:00 AM CrossFit

1 x 20 @ 75 lbs

6

Brenda
Miller

8:00 AM CrossFit

1 x 20 @ 65 lbs

6

Jen
Thompson

10:00 AM CrossFit

1 x 20 @ 55 lbs

6

Jessyca
Doty

4:30 PM CrossFit

1 x 20 @ 45 lbs

6

Lori
Adkins

8:00 AM CrossFit

1 x 20 @ 65 lbs

6

Monica
Dingler

10:00 AM CrossFit

1 x 20 @ 55 lbs

6

Tammy
Lewis

5:00 AM CrossFit

1 x 20 @ 55 lbs

6

Tonika
Taylor

6:00 AM CrossFit

1 x 20 @ 75 lbs

6

Tracy
Jennings

8:00 AM CrossFit

1 x 20 @ 75 lbs