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Back Squats

Metcon

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Workout

Monday, December 30, 2019

Back Squats

E2:30 x 6 Sets
Sets 1-2: 8 reps @ 70%
Sets 3-4: 6 reps @ 75%
Sets 5-6: 4 reps @ 80%

Metcon (AMRAP - Rounds and Reps)

"Fight or Flight"
AMRAP 20:
20 Wallballs (20/14) (10’/9’)
20 Hang Power Snatches (95/65)
20 Box Jumps (24"/20")
20 Front Squats (95/65)
20 Cal Row

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Whiteboard:

Monday, December 30, 2019

Male Clients

1

Ryan
Lee

CrossFit 9:15am

1 x 4 @ 265 lbs

Sets 1-2: 225# Sets 3-4: 245# Sets 5-6: 265#

2

Jay
Scherer

CrossFit 6:00am

1 x 4 @ 185 lbs

3

Mark
Hall

CrossFit 6:00am

1 x 4 @ 150 lbs

Female Clients

1

Amy
Anton

CrossFit: 5:30 PM

1 x 4 @ 200 lbs

175, 185

1

Lisa
Kennedy

CrossFit 9:15am

1 x 4 @ 200 lbs

2

Kena
Brannan

CrossFit 6:00am

1 x 4 @ 180 lbs

3

Vanessa
Parton

CrossFit: 5:30 PM

1 x 4 @ 160 lbs

4

Melissa
Waters

CrossFit 4:30pm

1 x 4 @ 155 lbs

5

Shelbi
Carpenter

CrossFit 6:00am

1 x 4 @ 0 lbs

Barbell work today