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Back Squat

Metcon

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Workout

12.4.19

Happy Birthday Billy D'Ausillo and Carrie Alfonso! Ugly Sweater Christmas Party this Saturday 730pm at Momentum Brewhouse

Warm Up
400m Row
25 Air Squats

Back Squat ( Every 90 seconds x 4, 3 Back Squats at 80%)

back squat

Take 10min and Build to 80% and then do 4x3 at 80%

Metcon (Time)

3 Rounds For Time(18min CAP)
10 Front Squats
12 Pull ups
15 Devil Press
18 Calories

This Sprint metcon should have a heavier barbell for the Squats but a moderate weight on the DBs for the Devil Press. Choose a modification for the Pull ups so you have to brek them up in a couple sets and pick a machine you normally dont use to get your calories today! Have fun

Cool Down
Coach led stretches

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

Whiteboard:

Wednesday, December 04, 2019

Male Clients

1

Dylan
Placher

4:30 pm CrossFit

4 x 3 @ 300 lbs

2

Bobby
Fuentes

8:00 am CrossFit

4 x 3 @ 245 lbs

2

Chris
Godfrey

11:45 AM CrossFit

4 x 3 @ 245 lbs

2

Jeff
Freedman

11:45 AM CrossFit

4 x 3 @ 245 lbs

3

Donnie
Keller

8:00 am CrossFit

4 x 3 @ 240 lbs

4

Costa
Poulias

8:00 am CrossFit

4 x 3 @ 225 lbs

still sore...

5

Diego
Mateo

6:00 am CrossFit

4 x 3 @ 215 lbs

6

Kevin
Potter

5:30 pm CrossFit

4 x 3 @ 205 lbs

6

Matthew
Slaughter

4:30 pm CrossFit

4 x 3 @ 205 lbs

7

Andy
Hengstebeck

11:45 AM CrossFit

4 x 3 @ 190 lbs

8

Jay
Parenteau

5:30 pm CrossFit

4 x 3 @ 140 lbs

9

Eric
Resman

6:00 am CrossFit

1 x 3 @ 265 lbs

9

Ken
Saksa

6:00 am CrossFit

1 x 3 @ 265 lbs

Female Clients

1

Lynsey
Hathcock

6:00 am CrossFit

4 x 3 @ 265 lbs

2

Jean
Schumacher

6:00 am CrossFit

4 x 3 @ 215 lbs

3

Stephanie
McCarthy

11:45 AM CrossFit

4 x 3 @ 185 lbs

4

Kelly
Stakely

8:00 am CrossFit

4 x 3 @ 165 lbs

5

Jessica
Wise

5:30 pm CrossFit

4 x 3 @ 145 lbs

6

Terri
Thomas

4:30 pm CrossFit

4 x 3 @ 130 lbs

7

MC
Heller

11:45 AM CrossFit

4 x 3 @ 125 lbs

8

Brittany
Whaley

11:45 AM CrossFit

4 x 3 @ 115 lbs

still recovering...

9

Lori
Bevins

6:00 am CrossFit

4 x 3 @ 110 lbs

10

Ashley
Mandeville

11:45 AM CrossFit

4 x 3 @ 95 lbs

still ouch

10

Judy
DaRocha

6:00 am CrossFit

4 x 3 @ 95 lbs

10

Savannah
Kushner

5:30 pm CrossFit

4 x 3 @ 95 lbs

11

Marilyn
Stein

8:00 am CrossFit

4 x 3 @ 90 lbs

11

Nancy
Finch

8:00 am CrossFit

4 x 3 @ 90 lbs

12

Laura
Paradiso

8:00 am CrossFit

4 x 3 @ 75 lbs

13

Leanne
Flama

5:30 pm CrossFit

4 x 3 @ 65 lbs

14

Katie
Cook

6:00 am CrossFit

1 x 3 @ 155 lbs

125, 145, 155