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Components

Back Squat

Metcon

Settings

Workout

Hotel California

Warm-up

Crossover Symmetry Activation

-then-

2 Rounds:
300m Ski
10 Banded Squats
15 Alt. Leg V-Ups

Weightlifting

Back Squat (5 x 5 @73-78%)

Back Squat

-Complete 5 sets of 5 Back Squats

-Building each set in between the given range.

Metcon

Metcon (AMRAP - Rounds and Reps)

With a partner, alternating movements, complete AMRAP 12 of:

12 Toes-to-Bar
12 Deadlifts (185/125)
48 Double-Unders
12/9 Calorie Ski
12 Hand-Release Pushups

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

Whiteboard:

Friday, August 07, 2020

Male Clients

1

Michael
Loring

5:15PM CrossFit

1 x 5 @ 305 lbs

2

PJ
Kearn

6:15PM CrossFit

5 x 5 @ 245 lbs

3

Chuck
Lambertz

5:15AM CrossFit

1 x 5 @ 215 lbs

3

Joshua
Meyer

6:15AM CrossFit

1 x 5 @ 215 lbs

3

Seth
Eubanks

6:15AM CrossFit

1 x 5 @ 215 lbs

4

Jay
Lowell

5:15PM CrossFit

1 x 5 @ 205 lbs

5

Luke
Lister

5:15AM CrossFit

1 x 5 @ 185 lbs

6

Chase
Parker

5:15AM CrossFit

1 x 5 @ 135 lbs

7

James
Coash

6:15AM CrossFit

1 x 5 @ 115 lbs

Female Clients

1

Private

6:15PM CrossFit

1 x 5 @ 175 lbs

2

Cierra
Mondero

Remote Athlete

1 x 5 @ 160 lbs

3

Amber
Lambertz

6:15AM CrossFit

1 x 5 @ 155 lbs

4

Mallory
Robert

5:15PM CrossFit

5 x 5 @ 115 lbs

5

Alisha
Sipe

6:15AM CrossFit

1 x 5 @ 105 lbs

5

Cynthia
Atwell

6:15AM CrossFit

1 x 5 @ 105 lbs

5

Leah
Loring

5:15AM CrossFit

1 x 5 @ 105 lbs

6

Candace
Lister

5:15AM CrossFit

2 x 5 @ 100 lbs

7

Kacey
Roe

5:15AM CrossFit

1 x 5 @ 95 lbs