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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
160329 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
5:30 PM WOD
6:30PM OPEN GYM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (4/8)
Workout
160329
Back Squat (20 rep max)
Back Squat
In 20 minutes attempt a 20RM from the racked position.
Metcon (Weight)
E2M for 20 minutes
1 snatch (power or squat)
Each round add weight. If you hit a PR add lift in extra performance.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 29, 2016
Male Clients
1
Bryan
Winder
6:00 AM WOD
1 x 20 @ 255 lbs
2
Dan
Stewart
5:00 AM WOD
1 x 20 @ 225 lbs
3
Justin
Schelin
5:00 AM WOD
1 x 20 @ 215 lbs
4
Josh
Langston
4:30 PM WOD
1 x 25 @ 195 lbs
Female Clients
1
Jessica
Langston
4:30 PM WOD
1 x 20 @ 170 lbs
2
Olivia
Austin
9:30 AM WOD
1 x 20 @ 165 lbs
2
Tonya
Foster
9:30 AM WOD
1 x 20 @ 165 lbs
3
Ann
Schelin
5:00 AM WOD
1 x 20 @ 135 lbs
4
Kaelee
Clifford
6:00 AM WOD
1 x 20 @ 125 lbs
5
Jennifer
Iverson
9:30 AM WOD
1 x 20 @ 115 lbs
5
Lara
Fitts
4:30 PM WOD
1 x 20 @ 115 lbs
6
Angie
Ellis
4:30 PM WOD
1 x 20 @ 85 lbs
22 reps
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