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Back Squat

Metcon

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Workout

Monday

Strength

Back Squat (3×5 @ 70%, 1×5 @ 75%)

Back Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
30 Double Unders, 10 Dumbbell Power Cleans
30 Double Unders, 10 Dumbbell Hang Squat Cleans
30 Double Unders, 10 Dumbbell Push Presses
30 Double Unders, 10 Dumbbell Reverse Lunges
30 Double Unders, 10 Dumbbell Thrusters

Dumbbells: 50’s/35’s

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

Whiteboard:

Monday, October 29, 2018

Male Clients

1

Mark
Barnhart

3:30 PM CrossFit

1 x 5 @ 305 lbs

2

David
Spungin

12:15 PM CrossFit

1 x 5 @ 275 lbs

2

Jim
Anderson

3:30 PM CrossFit

1 x 5 @ 275 lbs

3

Chris
Bowen

12:15 PM CrossFit

1 x 5 @ 255 lbs

4

Private

5:30 PM CrossFit

1 x 5 @ 245 lbs

5

Rob
Bush

3:30 PM CrossFit

1 x 5 @ 225 lbs

5

Private

6:00 AM CrossFit

1 x 5 @ 225 lbs

6

Kevin
Lacjak

4:30 PM CrossFit

1 x 5 @ 215 lbs

6

Mark
Richardson

4:30 PM CrossFit

1 x 5 @ 215 lbs

7

Michael
Leonard

5:30 PM CrossFit

1 x 5 @ 185 lbs

8

Cornell
Marshall

9:30 AM CrossFit

1 x 5 @ 175 lbs

8

John
Williamson

5:30 PM CrossFit

1 x 5 @ 175 lbs

9

ed
roy

5:30 PM CrossFit

1 x 5 @ 165 lbs

9

Keith
Davis

5:30 PM CrossFit

1 x 5 @ 165 lbs

9

Matthew
Emmons

8:15 AM CrossFit

1 x 5 @ 165 lbs

10

3
Pete

5:30 PM CrossFit

1 x 5 @ 135 lbs

11

Dan
Lincoln

6:00 AM CrossFit

1 x 5 @ 115 lbs

11

michael
doyle

6:00 AM CrossFit

1 x 5 @ 115 lbs

Female Clients

1

Jessica
Jenns

3:30 PM CrossFit

1 x 5 @ 155 lbs

2

Jami
Cheateaux

12:15 PM CrossFit

1 x 5 @ 150 lbs

3

Christina
Griggs

5:30 PM CrossFit

1 x 5 @ 145 lbs

3

Jessica
Norris

12:15 PM CrossFit

1 x 5 @ 145 lbs

3

Lia
Christians

8:15 AM CrossFit

1 x 5 @ 145 lbs

4

Kristi
White

8:15 AM CrossFit

1 x 5 @ 135 lbs

5

Angie
O'Keefe

12:15 PM CrossFit

1 x 5 @ 130 lbs

5

Kristin
Head

6:00 AM CrossFit

1 x 5 @ 130 lbs

6

Brooke
Bemis

12:15 PM CrossFit

1 x 5 @ 125 lbs

6

Holly
Oglesby

9:30 AM CrossFit

1 x 5 @ 125 lbs

6

Kristina
Barnhart

6:00 AM CrossFit

1 x 5 @ 125 lbs

6

MaryBeth
Price

8:15 AM CrossFit

1 x 5 @ 125 lbs

6

Noreen
Curry

9:30 AM CrossFit

1 x 5 @ 125 lbs

6

Peri
Vogl

9:30 AM CrossFit

1 x 5 @ 125 lbs

7

Ariadna
Lira Ang

9:30 AM CrossFit

1 x 5 @ 115 lbs

7

Carmen
Doyle

6:00 AM CrossFit

1 x 5 @ 115 lbs

8

Kathy
Griffiths

6:00 AM CrossFit

1 x 5 @ 105 lbs

8

Vicki
Spicer

9:30 AM CrossFit

1 x 5 @ 105 lbs

9

Amanda
Spungin

9:30 AM CrossFit

1 x 5 @ 100 lbs

9

Maya
Gonzales

9:30 AM CrossFit

1 x 5 @ 100 lbs

10

courtney
alberts

6:00 AM CrossFit

1 x 5 @ 95 lbs

10

Dana
Bossert

8:15 AM CrossFit

1 x 5 @ 95 lbs

10

Johana
Matuskova

5:30 PM CrossFit

1 x 5 @ 95 lbs

11

Ruthann
Christensen

3:30 PM CrossFit

1 x 5 @ 85 lbs

12

Gina
Steadman

12:15 PM CrossFit

1 x 5 @ 80 lbs