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Components

Back Squat

Metcon

Settings

Workout

07/18/2019

Warm-up

squat warmup

200 m run
3rds
15 air squats
10 med ball situps
10 supermans
5 BB push presses

Strength

Back Squat (20 minutes to find 1RM)

Back Squat

Metcon

Metcon (AMRAP - Reps)

3- 5 minute rounds
(1 minute rest between rounds)

wall balls
GHD sit ups
SDHP (75/45)
row for calories
burpees

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

Whiteboard:

Thursday, July 18, 2019

Male Clients

1

Feras
Lababdeh

6:30 PM CrossFit

1 x 1 @ 455 lbs

2

Garrick
Moreno

5:30 AM CrossFit

1 x 1 @ 405 lbs

2

Mario
Garcia

4:30 PM CrossFit

1 x 1 @ 405 lbs

3

Eric
Campos

7:30 PM CrossFit

1 x 1 @ 365 lbs

4

Chi-Ho
Tang

6:30 PM CrossFit

1 x 1 @ 315 lbs

4

Mickey
Lawrence

5:30 PM CrossFit

1 x 1 @ 315 lbs

PR

4

Turtle
Perez

4:30 PM CrossFit

1 x 1 @ 315 lbs

5

Andrew
Pham

7:30 PM CrossFit

1 x 1 @ 295 lbs

5

Orsi
Linares

4:30 PM CrossFit

1 x 1 @ 295 lbs

6

James
Komisarjevsky

6:30 PM CrossFit

1 x 1 @ 285 lbs

7

Edgar
Campos

7:30 PM CrossFit

1 x 1 @ 275 lbs

8

Henry
Melendez

12:00 PM CrossFit

1 x 1 @ 270 lbs

9

joshua
Parulian

6:30 AM CrossFit

1 x 1 @ 255 lbs

9

Minh
Ister

6:30 PM CrossFit

1 x 1 @ 255 lbs

9

Raj
Gajula

5:30 PM CrossFit

1 x 1 @ 255 lbs

10

DC
Walters

6:30 AM CrossFit

1 x 1 @ 245 lbs

11

Jesus
Flores

5:30 AM CrossFit

1 x 1 @ 185 lbs

11

Teran
Miguel

7:30 PM CrossFit

1 x 1 @ 185 lbs

Female Clients

1

Karen
Godfrey

4:30 PM CrossFit

1 x 1 @ 165 lbs

new pr!

2

Rachel
Garcia

4:30 PM CrossFit

1 x 1 @ 160 lbs

3

Ashley
Hay

12:00 PM CrossFit

1 x 1 @ 125 lbs

👺

4

priyanka
Athavale

4:30 PM CrossFit

1 x 1 @ 115 lbs

5

Doryne
Nyataguza

6:30 PM CrossFit

1 x 1 @ 105 lbs