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Components
Back Rack Lunge
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Monday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (9/8)
Workout
Monday
Strength
A: Back Rack Lunge (Build to a Heavy Set of 8)
Back Rack Lunge
Metcon
B: Metcon (Time)
Rx =
for time:
buy-in: 12 ring pull-ups
into
4 rounds of:
24 front rack dumbbell lunges (35s/25s)
12 handstand pushups
into
cash-out: 12 ring pull-ups
Rx+ =
for time:
buy-in: 12 ring muscle ups
into
4 rounds of:
24 front rack dumbbell lunges (50s/35s)
12 strict handstand pushups
into
cash-out: 12 ring muscle ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 20, 2021
Male Clients
1
Chase
Gentilhomme
CrossFit: 4:30 PM
1 x 8 @ 245 lbs
2
Anthony
Vorachak
Open Gym
1 x 8 @ 215 lbs
2
Private
CrossFit: 6:00 AM
1 x 8 @ 215 lbs
2
Josh
Patch
Open Gym
1 x 8 @ 215 lbs
3
Private
CrossFit: 5:00 AM
1 x 8 @ 185 lbs
3
John
Mullen
CrossFit: 5:00 AM
1 x 8 @ 185 lbs
Who knew?
4
Hunter
Brayton
CrossFit: 12:00 PM
1 x 8 @ 135 lbs
4
Jonathan
Zinman
Open Gym
1 x 8 @ 135 lbs
5
Ben
Kulp
CrossFit: 12:00 PM
1 x 7 @ 155 lbs
Got stuck on the bottom on the last one. Chris bailed me out.
Female Clients
1
Alaina
Savage
Open Gym
1 x 8 @ 205 lbs
2
Taryn
Hubert
CrossFit: 12:00 PM
1 x 8 @ 125 lbs
3
Anna
McKay
CrossFit: 6:00 AM
1 x 8 @ 115 lbs
3
Megan
Landgraf
CrossFit: 12:00 PM
1 x 8 @ 115 lbs
4
Tracey
Evans
CrossFit: 12:00 PM
1 x 8 @ 103 lbs
5
Private
CrossFit: 6:00 AM
1 x 8 @ 95 lbs
6
marjie
bish
CrossFit: 5:00 AM
1 x 8 @ 85 lbs
1x5@95
7
Bonnie
McDonald
CrossFit: 12:00 PM
1 x 8 @ 65 lbs
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