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Back Squat

Metcon

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Workout

CF - 5/6/22

A:

200m run (it's beautiful out)
2 rds
10 lunges (total)
8 lateral lunges (total)
6 back squats w/ barbell and weight

B: Back Squat (5x2 @82-86% ; rest 2:00)

C: Metcon (AMRAP - Rounds and Reps)

GPP and Comp
12 min amrap:
60 du
15 push jerk 95/65
15 ttb

D: Metcon (No Measure)

Bonus Fitness / accessory

3 sets:
20 back extension
:30 side plank e/ side
12 alt goblet good step back lunges
Rest to recovery

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

Whiteboard:

Friday, May 06, 2022

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

5 x 2 @ 425 lbs

2

Bradd
Hughes

5:00 PM CrossFit

5 x 2 @ 405 lbs

2

Geoff
Cottrill

5:00 AM CrossFit

5 x 2 @ 405 lbs

3

cole
becker

11:30 AM CrossFit

5 x 2 @ 365 lbs

3

Tyler
Parker

5:00 AM CrossFit

5 x 2 @ 365 lbs

335/345/365/365/375

4

JD
Mason

5:00 PM CrossFit

5 x 2 @ 335 lbs

5

David
Lewis

4:00 PM CrossFit

5 x 2 @ 275 lbs

6

_Sena
Agbeko

11:30 AM CrossFit

5 x 2 @ 250 lbs

6

Derek
Fecteau

11:30 AM CrossFit

5 x 2 @ 250 lbs

7

Voncha
Reddy

6:00 AM CrossFit

5 x 2 @ 245 lbs

8

Ben
Hanback

11:30 AM CrossFit

5 x 2 @ 230 lbs

9

Chris
Beavers

6:00 AM CrossFit

5 x 2 @ 225 lbs

9

Tom
Daniel

5:00 PM CrossFit

5 x 2 @ 225 lbs

10

Brent
Stewart

6:00 AM CrossFit

5 x 2 @ 205 lbs

11

Carlos
Gallardo-C ...

7:00am CrossFit

5 x 2 @ 165 lbs

Female Clients

1

Ellen
Mullins

11:30 AM CrossFit

5 x 2 @ 215 lbs

2

Colette
SavageJones

5:00 AM CrossFit

5 x 2 @ 205 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

5 x 2 @ 200 lbs

4

Leonor
gomez de l ...

7:00am CrossFit

5 x 2 @ 165 lbs

5

Viviana
Gutierrez

6:00 AM CrossFit

5 x 2 @ 155 lbs

6

Morgan
Webb

5:00 PM CrossFit

5 x 2 @ 145 lbs

7

Catherine
Yancy

5:00 PM CrossFit

5 x 2 @ 125 lbs

7

Private

5:00 PM CrossFit

5 x 2 @ 125 lbs

8

Melinda
Henderson

6:00 AM CrossFit

5 x 2 @ 85 lbs