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Back Squats

Metcon

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Workout

Monday, August 19, 2019

Back Squats

E2:00 x 5 Sets
Set 1: 10 reps at light weight
Set 2: 8 reps at heavier weight
Sets 3, 4, 5: Build to a heavy set of 5

Metcon (Time)

"Dirty Water"
For Time: (15 min cut off)
100 DUs
800m Run
60/45 Cal Row

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Whiteboard:

Monday, August 19, 2019

Male Clients

1

Austin
Mann

CrossFit 9:15am

1 x 5 @ 305 lbs

2

Spencer
Harrison

CrossFit 6:00am

1 x 5 @ 285 lbs

3

Juan
Ayala

CrossFit 6:00am

1 x 5 @ 275 lbs

3

Luke
Harris

CrossFit 6:00am

1 x 5 @ 275 lbs

4

John
Scarbrough

CrossFit 6:00am

1 x 5 @ 245 lbs

5

Parker
Dickson

CrossFit 4:30pm

1 x 5 @ 225 lbs

5

Tyler
Scott

CrossFit 4:30pm

1 x 5 @ 225 lbs

6

Sean
Fleischman

CrossFit: 6:30 PM

1 x 5 @ 205 lbs

7

Jay
Scherer

CrossFit 6:00am

1 x 5 @ 185 lbs

8

Mark
Hall

CrossFit 6:00am

1 x 5 @ 175 lbs

9

Scott
Anton

CrossFit 6:00am

1 x 5 @ 165 lbs

10

Robin
Brown

CrossFit 4:30pm

1 x 5 @ 155 lbs

11

Eric
Litteken

CrossFit 6:00am

1 x 5 @ 135 lbs

Female Clients

1

Kena
Brannan

CrossFit 6:00am

1 x 5 @ 190 lbs

2

Amy
Anton

CrossFit: 5:30 PM

1 x 5 @ 185 lbs

2

Lisa
Kennedy

CrossFit: 5:30 PM

1 x 5 @ 185 lbs

3

Amber
Litteken

CrossFit 6:00am

1 x 5 @ 150 lbs

4

Alicia
Harrison

CrossFit: 5:30 PM

1 x 5 @ 125 lbs

5

Melissa
Brown

CrossFit 4:30pm

1 x 5 @ 65 lbs

6

Teri
Brandon

CrossFit: 5:30 PM

5 x 5 @ 55 lbs

7

Emily
McGill

CrossFit 4:30pm

1 x 5 @ 0 lbs

3x45 1x55 1x65