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Components

Back Squat

Metcon

Settings

Workout

CF - 8/20/21

A:

3-4 sets
25 ft lunge
10 banded squats
10 each lateral banded steps

B: Back Squat (Build to a heavy single )

C: Metcon (Time)

GPP
for time
30-20-10
Thruster 95/65
Pullups (ctb)

Comp
for time
30-20-10
Thruster 95/65
15-10-5
Bmu

D: Metcon (No Measure)

Bonus Fitness

accumulate 10 ring muscle up
accumulate
2x20 ghdsu ; rest :90 btw

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

Whiteboard:

Friday, August 20, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

1 x 1 @ 480 lbs

2

Morgan
Lyons

6:00 AM CrossFit

1 x 1 @ 455 lbs

3

Geoff
Cottrill

5:00 AM CrossFit

1 x 1 @ 445 lbs

4

Tyler
Parker

5:00 AM CrossFit

1 x 1 @ 405 lbs

5

Bryant
Hahnfeldt

5:00 PM CrossFit

1 x 1 @ 335 lbs

5

Tanner
Yancy

5:00 PM CrossFit

1 x 1 @ 335 lbs

6

David
Lewis

5:00 PM CrossFit

1 x 1 @ 325 lbs

6

Flynt
Foster

5:00 AM CrossFit

1 x 1 @ 325 lbs

7

Luke
Frauhiger

5:00 PM CrossFit

1 x 1 @ 315 lbs

8

David
Kan

5:00 PM CrossFit

1 x 1 @ 275 lbs

8

Robert
Pullen

11:30 AM CrossFit

1 x 1 @ 275 lbs

9

Voncha
Reddy

7:00am CrossFit

1 x 1 @ 265 lbs

10

Ben
Hanback

11:30 AM CrossFit

1 x 1 @ 255 lbs

11

Chris
Beavers

7:00am CrossFit

1 x 1 @ 235 lbs

Female Clients

1

Melanie
Velazquez

4:00 PM CrossFit

1 x 1 @ 285 lbs

2

Christina
Chandler

6:00 AM CrossFit

1 x 1 @ 265 lbs

3

Becca
Esborg

5:00 PM CrossFit

1 x 1 @ 260 lbs

4

Colette
SavageJones

5:00 AM CrossFit

1 x 1 @ 250 lbs

5

Camille
Cline

11:30 AM CrossFit

1 x 1 @ 240 lbs

Fail @250

5

Laura Lynn
Williams

11:30 AM CrossFit

1 x 1 @ 240 lbs

6

Flor
Jalikis

5:00 AM CrossFit

1 x 1 @ 235 lbs

7

Ryan
Elizabeth ...

11:30 AM CrossFit

1 x 1 @ 220 lbs

8

Brittany
Hanback

11:30 AM CrossFit

1 x 1 @ 210 lbs

9

Suzette
Panton

5:00 AM CrossFit

2 x 1 @ 195 lbs

10

Morgan
Webb

5:00 AM CrossFit

1 x 1 @ 187 lbs

11

Alaina
Hahnfeldt

5:00 PM CrossFit

1 x 1 @ 185 lbs

11

Sage
West

11:30 AM CrossFit

1 x 1 @ 185 lbs

12

Susie
Bilbro

6:00 AM CrossFit

1 x 1 @ 170 lbs

12

Tori
Tesmer

6:00 AM CrossFit

1 x 1 @ 170 lbs

13

Viviana
Gutierrez

11:30 AM CrossFit

1 x 1 @ 160 lbs

Weak sauce

14

Catherine
Yancy

4:00 PM CrossFit

1 x 1 @ 115 lbs