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Back Squat

Metcon

Metcon

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Workout

CF - 7/12/21

A:

3 rds NFT
10 cal (any)bike
25 ft Duck walk
5 back squat (building, LIGHT)

B: Back Squat (4x6 @76-80%)

C: Metcon (5 Rounds for time)

5 sets:
15/10 cal assault
15 wall ball 20/14
15 ttb
rest 2:00

Waterfall Start

D: Metcon (Time)

for time:
50 air squat
50 pushup

E: Metcon (No Measure)

Accessory/Strength

3 sets
15 SL glute bridge e/ side
15 bande clam shell e/ side

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

Whiteboard:

Monday, July 12, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

4 x 6 @ 370 lbs

2

Alex
Adkins

5:00 AM CrossFit

4 x 6 @ 325 lbs

2

Tyler
Parker

5:00 AM CrossFit

4 x 6 @ 325 lbs

3

_Stuart
Chandler

6:00 PM CrossFit

4 x 6 @ 275 lbs

4

Sean
Smith

5:00 AM CrossFit

4 x 6 @ 265 lbs

5

JD
Mason

5:00 PM CrossFit

4 x 6 @ 255 lbs

6

Andy
Wegman

11:30 AM CrossFit

4 x 6 @ 245 lbs

6

Tanner
Yancy

5:00 PM CrossFit

4 x 6 @ 245 lbs

7

Chris
Weber

6:00 PM CrossFit

4 x 6 @ 235 lbs

8

Chad
Oakley

5:00 PM CrossFit

4 x 6 @ 225 lbs

245 last set

9

Steven
Murry

11:30 AM CrossFit

4 x 6 @ 215 lbs

10

Ben
Hanback

11:30 AM CrossFit

4 x 6 @ 205 lbs

10

Luke
Wylie

6:00 PM CrossFit

4 x 6 @ 205 lbs

10

Voncha
Reddy

7:00am CrossFit

4 x 6 @ 205 lbs

11

David
Kan

6:00 PM CrossFit

4 x 6 @ 185 lbs

12

Carl
Upton

6:00 AM CrossFit

4 x 6 @ 160 lbs

13

sai
kishan yar ...

6:00 PM CrossFit

4 x 6 @ 95 lbs

Female Clients

1

Becca
Esborg

5:00 PM CrossFit

4 x 6 @ 205 lbs

1

Christina
Chandler

6:00 PM CrossFit

4 x 6 @ 205 lbs

2

Camille
Cline

11:30 AM CrossFit

4 x 6 @ 195 lbs

2

Colette
SavageJones

5:00 AM CrossFit

4 x 6 @ 195 lbs

3

Christine
Smith

5:00 AM CrossFit

4 x 6 @ 185 lbs

4

Flor
Jalikis

5:00 AM CrossFit

4 x 6 @ 180 lbs

1@180, 3@185

5

Laura Lynn
Williams

11:30 AM CrossFit

4 x 6 @ 175 lbs

6

Jordan
Wylie

7:00am CrossFit

4 x 6 @ 165 lbs

7

Suzette
Panton

5:00 AM CrossFit

4 x 6 @ 155 lbs

2@160

8

Shannon
Lyczkowski

6:00 PM CrossFit

4 x 6 @ 145 lbs

9

Amy
Rahn

4:00 PM CrossFit

4 x 6 @ 135 lbs

9

Morgan
Webb

6:00 AM CrossFit

4 x 6 @ 135 lbs

10

Tiffiny
Oakley

5:00 PM CrossFit

4 x 6 @ 125 lbs

11

Tori
Lyczkowski

6:00 AM CrossFit

4 x 6 @ 115 lbs

Worked on depth

11

Viviana
Gutierrez

4:00 PM CrossFit

4 x 6 @ 115 lbs

12

Lindsey
Garner

6:00 AM CrossFit

4 x 6 @ 105 lbs