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7/13 Squat

Metcon

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Workout

06/16/2020

Weightlifting

7/13 Squat (15 Minutes to Complete 4 Sets)

7 Front Squats + 13 Back Squats

Workout of the Day

Metcon (Time)

4 Rounds for Time:
400m Partner Run
A) 15 Push-ups (Rx+=Diamond)
B) 20 Alternating Dumbbell Snatches (35/20, Rx+=50/35)
A) 30 Sit-ups
*Switch A/B positions after each round.

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

Whiteboard:

Tuesday, June 16, 2020

Male Clients

1

Guadalupe
Avalos

CrossFit: 8:30 AM

1 x 20 @ 185 lbs

2

Nick
Davidson

CrossFit: 4:30 PM

1 x 20 @ 160 lbs

3

Seth
McClellan

CrossFit: 5:30 AM

1 x 20 @ 145 lbs

4

Michal
Morelos

CrossFit: 4:30 PM

4 x 20 @ 135 lbs

4

Shawn
Rice

CrossFit: 6:00 PM

4 x 20 @ 135 lbs

5

Kevin
Korinek

CrossFit: 8:30 AM

4 x 20 @ 95 lbs

5

Scottie
Davis

CrossFit: 5:30 AM

4 x 20 @ 95 lbs

6

Brock
Birkenfeld

CrossFit: 5:30 AM

2 x 20 @ 50 lbs

Female Clients

1

Melissa
McClellan

CrossFit: 5:30 AM

1 x 20 @ 115 lbs

2

Tracy
May

CrossFit: 8:30 AM

2 x 20 @ 105 lbs

3

Emily
Nix

CrossFit: 6:00 PM

3 x 20 @ 85 lbs

4

rebekah
collins

CrossFit: 4:30 PM

4 x 20 @ 65 lbs

4

Ellie
Brown

CrossFit: 5:30 AM

2 x 20 @ 65 lbs

4

Emily
Hunt

CrossFit: 5:30 AM

2 x 20 @ 65 lbs

4

Meg
Brown

CrossFit: 5:30 AM

2 x 20 @ 65 lbs

4

Megan
Birkenfeld

CrossFit: 5:30 AM

1 x 20 @ 65 lbs

5

Kayla
Reeves

CrossFit: 8:30 AM

4 x 20 @ 55 lbs

5

jesica
rice

CrossFit: 6:00 PM

3 x 20 @ 55 lbs

6

Ashley
Reeves

CrossFit: 8:30 AM

4 x 20 @ 35 lbs