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Components

Back Squat

Metcon

Settings

Workout

Wednesday

Strength

A: Back Squat (Heavy Double)

Metcon

B: Metcon (Time)

Rx=
for time:
25 back squats (95/65)
20 pull-ups
25 back squats (95/65)
15 chest to bar pull-ups
25 back squats (95/65)
10 bar muscle ups

Rx+ =
for time:
25 back squats (135/95)
30 pull-ups
25 back squats (135/95)
25 chest to bar pull-ups
25 back squats (135/95)
20 bar muscle ups

beginner
goblet squats
pullups -> banded pull-ups --> ring rows

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

Whiteboard:

Wednesday, June 22, 2022

Male Clients

1

Josh
Patch

Open Gym

1 x 2 @ 295 lbs

2

Anthony
Vorachak

CrossFit: 12:00 PM

1 x 2 @ 275 lbs

2

Private

CrossFit: 6:00 AM

1 x 2 @ 275 lbs

3

Johndavid
Storn

CrossFit: 12:00 PM

1 x 2 @ 265 lbs

4

BJ
Marsh

CrossFit: 5:00 AM

1 x 2 @ 245 lbs

5

Private

CrossFit: 4:30 PM

1 x 2 @ 215 lbs

5

John
Mullen

CrossFit: 5:00 AM

1 x 2 @ 215 lbs

I think.

6

Bud
Vazquez

CrossFit: 6:00 AM

1 x 2 @ 205 lbs

7

Ben
Kulp

CrossFit: 6:00 AM

1 x 2 @ 195 lbs

8

Raghav
Singal

CrossFit: 5:30 PM

1 x 2 @ 145 lbs

Female Clients

1

Anna
McKay

CrossFit: 4:30 PM

1 x 2 @ 245 lbs

2

Alaina
Savage

Open Gym

1 x 2 @ 235 lbs

3

Laura
Pickrell

CrossFit: 6:00 AM

1 x 2 @ 213 lbs

4

Taylor
Turner

Open Gym

1 x 2 @ 205 lbs

5

Megan
Landgraf

CrossFit: 5:30 PM

1 x 2 @ 195 lbs

205 for one

5

Michaela
Goodwin

CrossFit: 4:30 PM

1 x 2 @ 195 lbs

5

Michaela
Goodwin

CrossFit: 4:30 PM

1 x 2 @ 195 lbs

6

Heather
Lynaugh

CrossFit: 4:30 PM

1 x 2 @ 173 lbs

7

Liz
Storn

CrossFit: 5:00 AM

1 x 2 @ 165 lbs

7

marjie
bish

CrossFit: 6:00 AM

1 x 2 @ 165 lbs

1 @175

8

Taryn
Hubert

CrossFit: 12:00 PM

1 x 2 @ 145 lbs