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Components

Back Squat

Metcon

Settings

Workout

Friday

Warm-up

Halo

Into..

2 SETS
5 Inch Worm + Push-Up
10/10 deadbugs
10 Bootstrappers
12 Alt Cossack Squats

Strength

Back Squat (5-4-3-5-4-3)

Back Squat

20 min clock

*Start Moderate build to Heavy. Wave loading.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME
20 DB Front Squats (35/25)|(25/20)
20 Hand Release Push-Ups

(Score is Time)

9 min cap

RX+
50/35

Cool Down

FOR RECOVERY
5:00 Foam Roll/Lacrosse Ball Traps + Upper Back

(No Measure)

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

Whiteboard:

Friday, June 04, 2021

Male Clients

1

James
Wall

4:30 PM CrossFit

1 x 3 @ 345 lbs

2

Bruce
Vredenburg

6:00 AM CrossFit

1 x 3 @ 280 lbs

3

William
Striepeck

8:30 AM CrossFit

1 x 3 @ 245 lbs

4

Hunter
Kiker

6:00 AM CrossFit

1 x 3 @ 205 lbs

4

Keith
Mangum

8:30 AM CrossFit

1 x 3 @ 205 lbs

Female Clients

1

Kate
Carney

4:30 PM CrossFit

1 x 3 @ 225 lbs

2

Jessie
Pickett

8:30 AM CrossFit

1 x 3 @ 205 lbs

2

Sam
Quale

5:00 AM CrossFit

1 x 3 @ 205 lbs

3

Randi
Biggs

8:30 AM CrossFit

1 x 3 @ 195 lbs

4

Jordyn
Bennett

5:30 PM CrossFit

1 x 3 @ 180 lbs

4

Lacy
McKinley

4:30 PM CrossFit

1 x 3 @ 180 lbs

150, 160, 170, 160, 170, 180

5

Anita
Dean

8:30 AM CrossFit

1 x 3 @ 155 lbs

5

Katie
Cuson

5:00 AM CrossFit

1 x 3 @ 155 lbs

6

Carmen
Thompson

4:30 PM CrossFit

1 x 3 @ 145 lbs

7

Leigh
Green

8:30 AM CrossFit

1 x 2 @ 147 lbs