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Components

Back Rack Lunge

Metcon

Metcon

Settings

Workout

Friday

Strength

A: Back Rack Lunge (Heavy Set of 10 )

Back Rack Lunge

Metcon

B: Metcon (Time)

Rx =
for time:
40 - 30 - 20 - 10
back rack lunges (95/65)
20 - 15 - 10 - 5
ring pushups

Rx+ =
for time:
50 - 40 - 30 - 20 - 10 (115/85)
back rack lunges
10 - 8 - 6 - 4 - 2
ring muscle ups

beginner
30 - 20 - 10
back rack lunges (45/35)
pushups or knee pushups

Extra

C: Metcon (AMRAP - Reps)

Rx =
2 rounds for time:
25 burpees
25 abmat situps

Rx =
2 rounds for time:
25 burpees box jump overs (24/20)
25 GHD situps

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

Whiteboard:

Friday, June 17, 2022

Male Clients

1

Andy
Kaestle

CrossFit: 5:00 AM

1 x 10 @ 235 lbs

1

Jake
Adams

CrossFit: 4:30 PM

1 x 10 @ 235 lbs

2

John
Mullen

CrossFit: 5:00 AM

1 x 10 @ 185 lbs

2

Josh
Patch

Open Gym

1 x 10 @ 185 lbs

3

BJ
Marsh

CrossFit: 5:00 AM

1 x 10 @ 175 lbs

4

Private

Open Gym

1 x 10 @ 165 lbs

4

Johndavid
Storn

CrossFit: 12:00 PM

1 x 10 @ 165 lbs

5

Adam
Cole

CrossFit: 12:00 PM

1 x 10 @ 145 lbs

5

Ben
Kulp

CrossFit: 6:00 AM

1 x 10 @ 145 lbs

6

Jon
Falkenburg

CrossFit: 6:00 AM

1 x 10 @ 135 lbs

Female Clients

1

Taylor
Turner

CrossFit: 6:00 AM

1 x 10 @ 170 lbs

2

Laura
Pickrell

CrossFit: 6:00 AM

1 x 10 @ 133 lbs

3

Michaela
Goodwin

CrossFit: 6:00 AM

1 x 10 @ 125 lbs

4

Gillian
Sowden

CrossFit: 5:00 AM

1 x 10 @ 123 lbs

5

Nicole
Laudano

CrossFit: 6:00 AM

1 x 10 @ 115 lbs

6

Melanie
Sinclair

CrossFit: 6:00 AM

1 x 10 @ 103 lbs

7

Bonnie
McDonald

CrossFit: 12:00 PM

1 x 10 @ 85 lbs

7

Jennifer
Schiffman

CrossFit: 12:00 PM

1 x 10 @ 85 lbs

8

Liz
Storn

CrossFit: 12:00 PM

1 x 10 @ 55 lbs