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Back Squat

Metcon

Metcon

Settings

Workout

7.15.19

Warm Up
2x
200m Row
20 Squats
20 Sit ups

Back Squat (4 x 2 @ 85%)

back squat

Metcon (AMRAP - Rounds)

8min EMOM
10 Toes 2 Bar

Score is total rounds completed unbroken

Metcon (Time)

For Time(10min CAP)

40 Wallballs
20 Burpee Box Jump Over
40 Front Rack Lunges

Coach Tip* This is meant to be a sprint. Try and finish the wall balls in max 2 sets, steady pace on the BBJO and make sure the weight on the lunges is a moderate weight that you can do in 3 maybe 4 sets

Cool Down
Barbell Mash Quads

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

Whiteboard:

Monday, July 15, 2019

Male Clients

1

Ryan
Bellamy

4:30 pm CrossFit

4 x 2 @ 290 lbs

2

Herbert
Segura

6:00 am CrossFit

4 x 2 @ 285 lbs

First 3 sets @ 265lbs

3

Thomas
Berner

6:30 pm CrossFit

4 x 2 @ 255 lbs

4

Bobby
Fuentes

8:00 am CrossFit

4 x 2 @ 245 lbs

4

Chris
Godfrey

11:45 AM CrossFit

4 x 2 @ 245 lbs

4

Costa
Poulias

8:00 am CrossFit

4 x 2 @ 245 lbs

4

Joe
Guyette

11:45 AM CrossFit

4 x 2 @ 245 lbs

4

Josh
Leppo

4:30 pm CrossFit

4 x 2 @ 245 lbs

feed the legs they are coming backkkk

5

Vince
Matchett

5:30 pm CrossFit

4 x 4 @ 225 lbs

6

Kevin
Potter

8:00 am CrossFit

4 x 2 @ 215 lbs

7

Andy
Hengstebeck

11:45 AM CrossFit

4 x 2 @ 205 lbs

7

Troy
LyTell

4:30 pm CrossFit

4 x 2 @ 205 lbs

8

James
Green

6:00 am CrossFit

4 x 2 @ 195 lbs

9

William
D’Ausilio

5:30 pm CrossFit

4 x 2 @ 135 lbs

10

Eric
Resman

6:00 am CrossFit

1 x 2 @ 275 lbs

Female Clients

1

Samantha
Leppo

4:30 pm CrossFit

4 x 2 @ 185 lbs

2

Sarah
Plocharczyk

8:00 am CrossFit

4 x 2 @ 175 lbs

2

Stephanie
Faust

4:30 pm CrossFit

4 x 2 @ 175 lbs

3

Kelly
Stakely

6:00 am CrossFit

4 x 2 @ 170 lbs

4

Jessica
Wise

11:45 AM CrossFit

4 x 2 @ 155 lbs

4

Melissa
Sereda

6:30 pm CrossFit

4 x 2 @ 155 lbs

5

Haley
Godfrey

4:30 pm CrossFit

4 x 2 @ 135 lbs

6

Lori
Bevins

6:00 am CrossFit

5 x 2 @ 125 lbs

6

Ashley
Matita

4:30 pm CrossFit

4 x 2 @ 125 lbs

7

Laura
Paradiso

6:00 am CrossFit

4 x 2 @ 115 lbs

7

MC
Heller

11:45 AM CrossFit

4 x 2 @ 115 lbs

8

Nancy
Finch

8:00 am CrossFit

4 x 2 @ 85 lbs

9

Mary
McLearn

8:00 am CrossFit

4 x 2 @ 75 lbs

10

Savannah
Kushner

5:30 pm CrossFit

4 x 2 @ 55 lbs