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Components

Back Squat

Metcon

Settings

Workout

7.23.19

Happy Birthday Sammy Leppo!

Warm up
800m Jog

Back Squat (5 x 1 @ 90%)

back squat

Build

Metcon (Time)

3 Rounds For Time(15min CAP)

40 Squats
20 Hand Release Push ups
10 Power Snatch

Grind

Cool Down
Foam roll or barbell mash quads and hammies

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

Whiteboard:

Tuesday, July 23, 2019

Male Clients

1

Herbert
Segura

6:30 pm CrossFit

5 x 1 @ 300 lbs

2

Chris
Godfrey

11:45 AM CrossFit

5 x 1 @ 235 lbs

2

Jeff
Freedman

11:45 AM CrossFit

5 x 1 @ 235 lbs

2

Joe
Guyette

11:45 AM CrossFit

5 x 1 @ 235 lbs

3

Costa
Poulias

6:00 am CrossFit

5 x 5 @ 225 lbs

3

Thomas
Berner

5:30 pm CrossFit

5 x 1 @ 225 lbs

225,245,265,275, 285-fail

4

Joey
Blasi

8:00 am CrossFit

5 x 5 @ 95 lbs

5

Eric
Resman

6:00 am CrossFit

4 x 1 @ 275 lbs

5

Andy
Hengstebeck

11:45 AM CrossFit

3 x 1 @ 215 lbs

5

Matthew
Slaughter

6:00 am CrossFit

2 x 2 @ 255 lbs

Female Clients

1

Stephanie
McCarthy

11:45 AM CrossFit

5 x 1 @ 205 lbs

2

Samantha
Leppo

6:00 am CrossFit

5 x 1 @ 195 lbs

3

Stephanie
Faust

11:45 AM CrossFit

5 x 1 @ 185 lbs

4

Christina
Biscardi

8:00 am CrossFit

5 x 1 @ 165 lbs

4

Jessica
Wise

11:45 AM CrossFit

5 x 1 @ 165 lbs

4

Melissa
Sereda

6:30 pm CrossFit

5 x 1 @ 165 lbs

1 rep max @175

5

Ashley
Matita

4:30 pm CrossFit

5 x 1 @ 155 lbs

6

Kelli
Blasi

8:00 am CrossFit

5 x 1 @ 145 lbs

7

Denise
Savinsky

4:30 pm CrossFit

5 x 1 @ 135 lbs

8

Ashley
Mandeville

11:45 AM CrossFit

5 x 1 @ 125 lbs

8

Judy
DaRocha

6:00 am CrossFit

5 x 1 @ 125 lbs

8

Laura
Paradiso

6:00 am CrossFit

5 x 1 @ 125 lbs

9

Ivanys
Vasseur

11:45 AM CrossFit

5 x 1 @ 115 lbs

10

Lori
Bevins

6:00 am CrossFit

5 x 5 @ 85 lbs

Sciatica 🤬

10

Alexandra
Wolter

6:00 am CrossFit

5 x 1 @ 85 lbs

10

Savannah
Kushner

5:30 pm CrossFit

5 x 1 @ 85 lbs

11

Brittany
Wolter

6:00 am CrossFit

5 x 1 @ 55 lbs