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Components

Front Squat

Metcon

Settings

Workout

Friday

Warm-up

Halo

Into...

2 rounds
10 Alt. Groiners
10 Bootstrappers w/ :03 pause in the bottom
10 Alt. Reverse Lunges
10 Alt. Elbow Punches (PVC)
5 Tempo Front Squats (3211)

Strength

Front Squat (5-4-3-5-4-3)

Front Squat

*20 min

*Start Moderate build to Heavy. Wave loading.

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

ON A 12:00 RUNNING CLOCK...
100 Double Unders
15 Front Squats (115/75)|(95/65)
100 Double Unders
10 Front Squats (135/95)|(115/75)

In Time Remaining...

AMRAP of...
50 Double Unders
5 Front Squats (155/115)|(135/95)

(Score is Rounds + Reps)

RX+
135/95
155/105
185/135

Scaled
Less weight
1.5 to 1 ratio for SU

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

Whiteboard:

Friday, June 11, 2021

Male Clients

1

Austin
Haarmann

4:30 PM CrossFit

1 x 3 @ 305 lbs

2

James
Wall

4:30 PM CrossFit

1 x 3 @ 275 lbs

3

Stefan
Chamlis

5:30 PM CrossFit

1 x 3 @ 255 lbs

4

Kenneth
Smith

4:30 PM CrossFit

1 x 4 @ 185 lbs

4

Harry
Green

8:30 AM CrossFit

1 x 3 @ 185 lbs

4

Jason
Rabinowitz

5:00 AM CrossFit

1 x 3 @ 185 lbs

+1x5 185 more in tank

5

William
Striepeck

8:30 AM CrossFit

1 x 3 @ 175 lbs

6

Eli
Brewton

5:30 PM CrossFit

1 x 3 @ 165 lbs

Female Clients

1

Jessie
Pickett

8:30 AM CrossFit

1 x 3 @ 165 lbs

105,125,145 125,145,165

1

Randi
Biggs

5:00 AM CrossFit

1 x 3 @ 165 lbs

2

Katie
Brookes

8:30 AM CrossFit

1 x 3 @ 155 lbs

3

Lacy
McKinley

4:30 PM CrossFit

1 x 3 @ 150 lbs

3

Shayna
Rogers

4:30 PM CrossFit

1 x 3 @ 150 lbs

4

Anita
Dean

8:30 AM CrossFit

1 x 3 @ 145 lbs

155x1

4

Jessica
Kelly

5:00 AM CrossFit

1 x 3 @ 145 lbs

4

Jordyn
Bennett

5:30 PM CrossFit

1 x 3 @ 145 lbs

5

Rachel
Vrooman

4:30 PM CrossFit

1 x 3 @ 140 lbs

6

Alyssa
LaFleur

4:30 PM CrossFit

1 x 3 @ 135 lbs

7

Crystal
Millard

6:00 AM CrossFit

1 x 3 @ 125 lbs

7

Katie
Cuson

5:00 AM CrossFit

1 x 3 @ 125 lbs

8

Leigh
Green

8:30 AM CrossFit

1 x 3 @ 115 lbs

9

Aditi
Garg

5:30 PM CrossFit

1 x 3 @ 105 lbs

10

Amanda
Carrubba

6:00 AM CrossFit

1 x 3 @ 85 lbs