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Components

Deadlift

Metcon

Settings

Workout

Meter Maid

Warm-up

2 Rounds:
10 KB Sumo DLs
10 Glute Bridges
10 Leg Swings
10 Jumping Air Squats
R1) Walking Knee to chest
R2) Walking Single Leg RDL

Strength

Deadlift (Build to a heavy set of 10 reps)

Deadlift

Metcon

Metcon (Time)

For Time:
200m Run
27 Wallballs
27 Box Jumps

200m Run
21 Wallballs
21 Box Jumps

200m Run
15 Wallballs
15 Box Jumps

200m Run
9 Wallballs
9 Box Jumps

Wallball - 20/14
Box Jump - 24"/20"

https://www.youtube.com/watch?v=fpUD0mcFp_0 <<<Wallball
https://www.youtube.com/watch?v=52r_Ul5k03g <<<Box Jump

Core

2 rounds :
10 atomic sit ups
Weighted plank saws x 10
Banded leg lowers x 10

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

Whiteboard:

Wednesday, July 24, 2019

Male Clients

1

Kyle
Ritchie

6:00am CrossFit

1 x 10 @ 335 lbs

2

Jacob
Raymond

5:30pm CrossFit

1 x 10 @ 325 lbs

2

Wojtek
Mazurek

7:30pm CrossFit

1 x 10 @ 325 lbs

3

Marc
Williams

12:00pm CrossFit

1 x 10 @ 315 lbs

3

Private

6:30pm CrossFit

1 x 10 @ 315 lbs

3

Will
Furlow

6:00am CrossFit

1 x 10 @ 315 lbs

4

Rusty
Isaacs

5:30pm CrossFit

1 x 10 @ 295 lbs

5

Curtis
Wentz

7:30pm CrossFit

1 x 10 @ 275 lbs

5

Morgan
Batton

4:30pm CrossFit

1 x 10 @ 275 lbs

5

Stephen
Sutherland

12:00pm CrossFit

1 x 10 @ 275 lbs

5

Tyler
Messenger

8:00am CrossFit

1 x 10 @ 275 lbs

6

John
Henry

6:00am CrossFit

1 x 10 @ 265 lbs

7

Kevin
Hall

4:30pm CrossFit

1 x 10 @ 255 lbs

8

Aleks
Stefaniak

4:30pm CrossFit

1 x 10 @ 245 lbs

8

Bobby
Stanley

4:30pm CrossFit

1 x 10 @ 245 lbs

9

Dan
Liss

6:00am CrossFit

1 x 10 @ 225 lbs

9

Matt
Horsman

5:30pm CrossFit

1 x 10 @ 225 lbs

9

Nate
Smith

6:00am CrossFit

1 x 10 @ 225 lbs

10

Chuck
Scatterday

8:00am CrossFit

1 x 10 @ 205 lbs

10

Eric
Pethtel

5:30pm CrossFit

1 x 10 @ 205 lbs

11

Guadalupe
Leon

7:30pm CrossFit

1 x 10 @ 185 lbs

12

Jeff
Martucci

6:00am CrossFit

1 x 10 @ 175 lbs

13

Zack
Mullikin

12:00pm CrossFit

1 x 10 @ 165 lbs

Female Clients

1

Seretha
hall

8:00am CrossFit

1 x 10 @ 225 lbs

2

Amelia
Parsons

6:30pm CrossFit

1 x 10 @ 210 lbs

3

Brittany
Sloneker

5:30pm CrossFit

1 x 10 @ 205 lbs

3

June
Anderson

4:30pm CrossFit

1 x 10 @ 205 lbs

3

Kalyn
Noechel

5:30pm CrossFit

1 x 10 @ 205 lbs

3

Meghan
Phillips

8:00am CrossFit

1 x 10 @ 205 lbs

4

Briana
Kocher

5:30pm CrossFit

1 x 10 @ 195 lbs

4

Jenna
Bailey

3:30pm CrossFit

1 x 10 @ 195 lbs

4

Stacy
Church

8:00am CrossFit

1 x 10 @ 195 lbs

5

Lindsay
Clark

3:30pm CrossFit

1 x 10 @ 185 lbs

5

Rachel
Mullins

3:30pm CrossFit

1 x 10 @ 185 lbs

6

Betsy
Johns

6:00am CrossFit

1 x 10 @ 175 lbs

6

Erin
McCarthy

4:30pm CrossFit

1 x 10 @ 175 lbs

6

Sarah
Civitillo

6:00am CrossFit

1 x 10 @ 175 lbs

7

Phylicia
Hixson

5:30pm CrossFit

1 x 10 @ 165 lbs

Easing back into DL

8

Kelsey
Murray

5:30pm CrossFit

1 x 10 @ 155 lbs

9

chelsea
workman

3:30pm CrossFit

1 x 10 @ 145 lbs

10

Carlene
Rhodes

4:30pm CrossFit

1 x 10 @ 135 lbs

11

Gabby
Riggleman

6:30pm CrossFit

1 x 10 @ 125 lbs

11

Kayla
Brand

6:00am CrossFit

1 x 10 @ 125 lbs

11

Taylor
Allen

8:00am CrossFit

1 x 10 @ 125 lbs

12

Nicoletta
Ciampa

8:00am CrossFit

1 x 10 @ 115 lbs