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Metcon

Front Squat

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Workout

CrossFit Cape Cod 3/18/19

Metcon (AMRAP - Rounds)

5 Rounds, On The 4:00:
18/14 Calorie row
15 Front Squats (95/65)
12 x Shuttle Sprints (10m)

Rx + 135/95 FS

Front Squat (3-3-3-3)

Front Squat

immediately following the work out you have 8 min. to establish a 3 rep max.

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Whiteboard:

Monday, March 18, 2019

Male Clients

1

Allan
Fleck

3:30 PM CrossFit

5 Rounds

@135#

1

Charlie
Hixon

7:30 AM CrossFit

5 Rounds

1

christopher
Hamblin

7:30 AM CrossFit

5 Rounds

1

Finn
Morrison

5:30 AM CrossFit

5 Rounds

1

Sam
Miles

3:30 PM CrossFit

5 Rounds

1

Shayne
Quigley

3:30 PM CrossFit

5 Rounds

2

Dan
Patenaude

5:30 AM CrossFit

5 Rounds

75# - FS

2

Matthew
Sprague

4:30 PM CrossFit

5 Rounds

18cal, 95x10, 12 all 5 rnds

2

nicholas
morin

4:30 PM CrossFit

5 Rounds

2

Nikolas
Brancaccio

4:30 PM CrossFit

5 Rounds

2

Tom
Bushy

5:30 AM CrossFit

5 Rounds

3

anthony
devito

5:30 AM CrossFit

0 Rounds

75# - FS

Female Clients

1

Private

3:30 PM CrossFit

5 Rounds

1

Christina
Sotiros

6:30 PM CrossFit

5 Rounds

death

1

Private

5:30 AM CrossFit

5 Rounds

1

Erin
Meagher

5:30 PM CrossFit

5 Rounds

1

Liz
Ouellette

4:30 PM CrossFit

5 Rounds

1

Mimi
Piantes

6:30 PM CrossFit

5 Rounds

1

Terry
O'brien

3:30 PM CrossFit

5 Rounds

1

wendy
anderlot

4:30 PM CrossFit

5 Rounds

2

Amanda
Klawinski

5:30 AM CrossFit

5 Rounds

2

Amanda
Sawyer

5:30 AM CrossFit

5 Rounds

2

Shayna
Lopes

3:30 PM CrossFit

5 Rounds

55#. 2 rdns 15 fs, 3 rnds 10 fs