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Components

Back Squat

Metcon

Metcon

Settings

Workout

Friday

Strength

A: Back Squat (10 reps E3M x 5 Sets 60% across)

Metcon

B: Metcon (Time)

Rx =
21 - 15 - 9
dumbbell shoulder to overhead (50s/35s)
toes to bar

Rx+ =
9 - 15 - 21 - 15 - 9
dumbbell shoulder to overhead (50s/35s)
toes to bar

Extra

C: Metcon (Calories)

7 rounds of:
1 minute calorie row
1 minute rest

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Whiteboard:

Friday, May 13, 2022

Male Clients

1

Andy
Kaestle

CrossFit: 5:00 AM

5 x 10 @ 205 lbs

2

Jon
Falkenburg

CrossFit: 6:00 AM

5 x 10 @ 200 lbs

3

Private

CrossFit: 5:00 AM

5 x 10 @ 195 lbs

4

Private

CrossFit: 5:00 AM

5 x 10 @ 185 lbs

4

John
Mullen

CrossFit: 5:00 AM

5 x 10 @ 185 lbs

4

Jonathon
Loos

Open Gym

5 x 10 @ 185 lbs

4

Matt
Pickering

CrossFit: 4:30 PM

5 x 10 @ 185 lbs

5

BJ
Marsh

CrossFit: 5:00 AM

5 x 10 @ 155 lbs

5

Johndavid
Storn

CrossFit: 6:00 AM

5 x 10 @ 155 lbs

6

Ben
Kulp

CrossFit: 12:00 PM

5 x 10 @ 135 lbs

7

yasser
elhariry

Open Gym

5 x 10 @ 125 lbs

Female Clients

1

Alaina
Savage

Open Gym

5 x 10 @ 175 lbs

2

Anna
McKay

Open Gym

5 x 10 @ 155 lbs

3

Taylor
Turner

CrossFit: 6:00 AM

5 x 10 @ 145 lbs

4

Irma
Vlasac

Open Gym

5 x 10 @ 135 lbs

🔥

5

KRYSTAL
SEWELL

CrossFit: 4:30 PM

5 x 10 @ 123 lbs

6

Bonnie
McDonald

CrossFit: 12:00 PM

5 x 10 @ 120 lbs

7

Heather
Lynaugh

CrossFit: 12:00 PM

5 x 10 @ 113 lbs

8

Liz
Storn

CrossFit: 12:00 PM

5 x 10 @ 105 lbs

9

Renee
Dunn

Open Gym

5 x 10 @ 103 lbs