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Components

Squat Clean

Metcon

Metcon

Metcon

Settings

Workout

AUG 19, 2022

Pre Stretch Primer

30 Calf Raises

10 Cal Bike

30 Jumping Jacks

10 Cal Row

30 Squats

BARBELL

BAR: Squat Clean (5x1 @ 95%)

Squat Clean

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 /

10 Sit ups | RX+ T2B

20 Single-unders | RX+ DU's

30 Mt Climbers | RX+ Jump Lunges

40 Russian Twists, 14/10/6#

WOD

WOD: Metcon (Time)

WOD Video (subscribe now!)
https://youtu.be/ezXK4u0Cr7o

10 Rds / 20 cap
1 Rope Climb
20 Alternating Single-arm Russian KBS, 55/35 | 45/25
30 Double-unders

KIKR

KIKR: Metcon (Time)

5 x Sled Push & Pull, 3/2/1

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

Whiteboard:

Friday, August 19, 2022

Male Clients

1

Johnny
Whisman

9:00 AM CrossFit

5 x 1 @ 235 lbs

2

Dallas
Hindman

9:00 AM CrossFit

5 x 1 @ 215 lbs

2

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 1 @ 215 lbs

3

Andrew
Austin

12:00 PM Open Gym

5 x 1 @ 195 lbs

4

Scott
Blakemore

6:30 AM CrossFit

5 x 1 @ 185 lbs

5

Dylan
Smith

6:30 AM CrossFit

5 x 1 @ 180 lbs

6

Adam
Bulleigh

5:30 AM CrossFit

5 x 1 @ 135 lbs

6

Marcelo
Goro

5:30 PM CrossFit

5 x 1 @ 135 lbs

7

Rod
Harwood

6:30 AM CrossFit

5 x 1 @ 55 lbs

Female Clients

1

Stephanie
Richardson

6:30 AM CrossFit

5 x 1 @ 155 lbs

2

Jennifer
Nelson

9:00 AM CrossFit

5 x 1 @ 135 lbs

3

Christina
Hageny

5:30 AM CrossFit

5 x 1 @ 95 lbs

4

Jana
Graham

5:30 AM CrossFit

5 x 1 @ 90 lbs

4

Sammy
Epperson

5:30 AM CrossFit

5 x 1 @ 90 lbs

5

Candy
Wickham

9:00 AM CrossFit

5 x 1 @ 75 lbs

5

Glenda
Farris

5:30 AM CrossFit

5 x 1 @ 75 lbs

5

Kenna
Gathright

6:30 AM CrossFit

5 x 1 @ 75 lbs

5

Meggan
Eastham

9:00 AM CrossFit

5 x 1 @ 75 lbs

5

Nicole
Whisman

9:00 AM CrossFit

5 x 1 @ 75 lbs

6

Carolyn
Morgan

6:30 AM CrossFit

5 x 1 @ 40 lbs

7

Mattie
King

5:30 AM CrossFit

5 x 1 @ 35 lbs

8

Melba
Gould

9:00 AM CrossFit

2 x 1 @ 55 lbs