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Components

Back Squat

Metcon

Settings

Workout

Wednesday

Warm-up

2 min cardio

3/3 worlds greatest
5 bootstrappers

Barbell Prep

Strength

Back Squat (1 x 4)

Back Squat

6 @ 70%
6 @ 73%
4 @ 75-78%
4 @ 75-78%

20 min clock

Metcon (Time)

For time
50 air squat
25 Devil's Press (35/20)(25/15)
50 cal row or 40/30 cal bike
25 Push Press (115/85)(95/65)
50 air squat
25 pull ups

17 min cap

RX+
50/35
135/95
BMU

Scaled
Less weight/reps
RR

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

Whiteboard:

Wednesday, September 14, 2022

Male Clients

1

Wesley
Rogers

8:30 AM CrossFit

1 x 4 @ 335 lbs

2

Maury
Goldstein

4:30 PM CrossFit

1 x 4 @ 330 lbs

3

James
Zadrozny

4:30 PM CrossFit

1 x 4 @ 315 lbs

3

Jason
henry

4:30 PM CrossFit

1 x 4 @ 315 lbs

3

Joseph
Gadilhe

8:30 AM CrossFit

1 x 4 @ 315 lbs

285,295,310

4

Austin
Haarmann

5:30 PM CrossFit

1 x 4 @ 295 lbs

5

Dustin
Allen

6:30 PM CrossFit

1 x 4 @ 285 lbs

6

Alex
Jackson

4:30 PM CrossFit

1 x 4 @ 275 lbs

6

Jake
Pritchett

6:00 AM CrossFit

1 x 4 @ 275 lbs

7

Chris
Adams

6:00 AM CrossFit

1 x 4 @ 255 lbs

225, 245, 255

7

Jarid
Bergeron

8:30 AM CrossFit

1 x 4 @ 255 lbs

225,245, 255, 255

8

Hunter
Kiker

5:00 AM CrossFit

1 x 4 @ 245 lbs

I have a knee

9

Mauricio
Masili

5:00 AM CrossFit

1 x 4 @ 220 lbs

10

Eli
Brewton

8:30 AM CrossFit

1 x 4 @ 215 lbs

11

Khris
Carter

6:30 PM CrossFit

1 x 4 @ 205 lbs

12

Ryan
Dawkins

5:00 AM CrossFit

1 x 4 @ 195 lbs

13

Keith
Desa

5:00 AM CrossFit

1 x 4 @ 187 lbs

14

Javen
Barber

5:30 PM CrossFit

2 x 4 @ 175 lbs

15

scott
Tyler

6:00 AM CrossFit

1 x 4 @ 170 lbs

16

Evan
Baker

5:00 AM CrossFit

1 x 4 @ 165 lbs

17

Tim
Krug

5:00 AM CrossFit

1 x 4 @ 130 lbs

Female Clients

1

Katie
Vance

4:30 PM CrossFit

1 x 4 @ 190 lbs

2

Gianinna
Manrique

5:30 PM CrossFit

1 x 4 @ 165 lbs

3

Katie
Cuson

5:00 AM CrossFit

2 x 4 @ 160 lbs

4

Shayna
Rogers

5:30 PM CrossFit

1 x 4 @ 155 lbs

5

Jessica
Kelly

5:00 AM CrossFit

2 x 4 @ 150 lbs

5

Samantha
Trahan

5:00 AM CrossFit

2 x 4 @ 150 lbs

6

Tiara
(Tee) Kuts ...

6:00 AM CrossFit

2 x 4 @ 145 lbs

7

Codi
Ready

6:30 PM CrossFit

1 x 4 @ 140 lbs

7

Emily
Werner

6:30 PM CrossFit

1 x 4 @ 140 lbs

8

Crystal
Berry🫐

6:00 AM CrossFit

1 x 4 @ 125 lbs

8

Danielle
O'Connor

5:00 AM CrossFit

1 x 4 @ 125 lbs

8

Kaley
DeVito

5:00 AM CrossFit

1 x 4 @ 125 lbs

9

Lanieeee
Bell

8:30 AM CrossFit

2 x 4 @ 115 lbs

9

Dawn
Word

8:30 AM CrossFit

1 x 4 @ 115 lbs

9

Leigh
Green

8:30 AM CrossFit

1 x 4 @ 115 lbs

10

Morgan
Fuller

4:30 PM CrossFit

2 x 4 @ 95 lbs

10

Victoria
Canon

6:00 AM CrossFit

2 x 4 @ 95 lbs

10

Kandiss
Campbell

5:30 PM CrossFit

1 x 4 @ 95 lbs

10

Sarah
Gadilhe

5:30 PM CrossFit

1 x 4 @ 95 lbs

11

Heather
Williams

6:30 PM CrossFit

1 x 4 @ 80 lbs