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Components

Back Squat

Metcon

Settings

Workout

CF - 7/30/21

A:

3 sets
:15 bike sprint
10 hip switches each side
:30 squat hold
5 squat jumps

B: Back Squat (4x3 @82-86%)

C: Metcon (2 Rounds for time)

GPP:
12-9-6
power snatch 95/65
21-15-9
CTB

Comp:
12-9-6
power snatch 115/85
bmu

rest 1:1
10:00 cap per workout

D: Metcon (No Measure)

Accumulate:
10 ring muscle up
50 back ext on ghd
2:00 hollow body hold

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

Whiteboard:

Friday, July 30, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

4 x 3 @ 355 lbs

1

Nate
Dodd

5:00 PM CrossFit

4 x 3 @ 355 lbs

1

Tyler
Parker

7:00am CrossFit

4 x 3 @ 355 lbs

2

Janson
Moore

5:00 PM CrossFit

4 x 3 @ 315 lbs

3

Brady
Killion

11:30 AM CrossFit

4 x 3 @ 285 lbs

4

Joel
Mason

5:00 AM CrossFit

4 x 3 @ 265 lbs

5

Robert
Pullen

11:30 AM CrossFit

4 x 3 @ 245 lbs

6

Ben
Hanback

11:30 AM CrossFit

4 x 3 @ 230 lbs

7

David
Kan

5:00 PM CrossFit

4 x 3 @ 205 lbs

Female Clients

1

Melanie
Velazquez

4:00 PM CrossFit

4 x 3 @ 225 lbs

2

Becca
Esborg

4:00 PM CrossFit

4 x 3 @ 215 lbs

2

Colette
SavageJones

5:00 AM CrossFit

4 x 3 @ 215 lbs

3

Camille
Cline

11:30 AM CrossFit

4 x 3 @ 210 lbs

4

Flor
Jalikis

5:00 AM CrossFit

4 x 3 @ 205 lbs

5

Hannah
Russell

5:00 AM CrossFit

4 x 3 @ 195 lbs

6

Ryan
Elizabeth ...

5:00 PM CrossFit

4 x 3 @ 185 lbs

7

Jessica
Dodd

5:00 PM CrossFit

4 x 3 @ 175 lbs

8

Suzette
Panton

5:00 AM CrossFit

4 x 3 @ 170 lbs

9

Danielle
Frances

7:00am CrossFit

4 x 3 @ 145 lbs

10

Kristen
Kerby Graves

6:00 AM CrossFit

4 x 3 @ 135 lbs

11

Taylor Marie
Reid

7:00am CrossFit

4 x 3 @ 125 lbs

12

Laura
Kim

11:30 AM CrossFit

2 x 3 @ 165 lbs

2x3@135