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Components

Back Squat

Metcon

Settings

Workout

12.27.19

Warm UP
100 Dubs
15 Medball Cleans

Back Squat (Every 2min x 5, 5 Back Squats)

back squat

Metcon (AMRAP - Rounds)

30min ALT. EMOM
Min 1 - 10 Calories
Min 2 - 5 Power Snatch
Min 3 - 15 Wallballs
Min 4 - 40 Dubs or 80 Singles
Min 5 - Rest

Cool Down
Coach led stretches

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Whiteboard:

Friday, December 27, 2019

Male Clients

1

Bobby
Fuentes

8:00 am CrossFit

5 x 5 @ 215 lbs

2

Matthew
Slaughter

8:00 am CrossFit

5 x 5 @ 205 lbs

3

Costa
Poulias

8:00 am CrossFit

5 x 5 @ 195 lbs

1st 2 sets @205

4

Jay
Parenteau

8:00 am CrossFit

5 x 5 @ 135 lbs

5

Herbert
Segura

8:00 am CrossFit

2 x 5 @ 280 lbs

5

Ken
Saksa

8:00 am CrossFit

1 x 5 @ 275 lbs

225, 245, 255, 265

Female Clients

1

Ivanys
Vasseur

8:00 am CrossFit

5 x 5 @ 105 lbs

2

Marilyn
Stein

8:00 am CrossFit

5 x 5 @ 90 lbs

3

Mary
McLearn

8:00 am CrossFit

5 x 5 @ 75 lbs