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Back Squat

Metcon

Metcon

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Workout

Fun Monday Workout

Back Squat (Work to tough set of 10 back squat for the day.)

Back Squat

Target 60-65% of max back squat. Complete warm up sets of 5-6 reps, then 3 sets of 10 adding each set. Save about 10-15# in the tank.

Metcon (Time)

5 rounds for time of:

20 wall balls 20/14#
10 toes to bar

Metcon (AMRAP - Reps)

Cash out:

3 x 15 second Max Effort Bike sprints. Rest 1-2 minutes between sets. Score total calories.

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

Whiteboard:

Monday, July 01, 2019

Male Clients

1

Private

4:30 PM CrossFit

1 x 10 @ 255 lbs

1

Rich
Marino

4:30 PM CrossFit

1 x 10 @ 255 lbs

1

Robert
Self

5:00 AM CrossFit

1 x 10 @ 255 lbs

1

Tom
Boyle

5:00 AM CrossFit

1 x 10 @ 255 lbs

2

Brandon
Henry

5:00 AM CrossFit

1 x 10 @ 225 lbs

3

Jason
Brown

10:00 AM CrossFit

1 x 10 @ 205 lbs

4

Clint
VanHoy

4:30 PM CrossFit

1 x 10 @ 185 lbs

4

Private

5:00 AM CrossFit

1 x 10 @ 185 lbs

4

Harris
Frank

5:00 AM CrossFit

1 x 10 @ 185 lbs

5

Mike
Anderson

6:00 AM CrossFit

3 x 10 @ 180 lbs

6

Dennis
Shelton

4:30 PM CrossFit

1 x 10 @ 165 lbs

6

Jeff
Austin

8:00 AM CrossFit

1 x 10 @ 165 lbs

7

Chris
Davis

10:00 AM CrossFit

1 x 10 @ 155 lbs

135, 145, 155

7

Larry
Glozier

5:00 AM CrossFit

1 x 10 @ 155 lbs

7

Mason
Brown

5:30 PM CrossFit

1 x 10 @ 155 lbs

7

Tim
Gaddis

10:00 AM CrossFit

1 x 10 @ 155 lbs

8

Robert
Meredith Jr

10:00 AM CrossFit

1 x 10 @ 145 lbs

9

Ben
Reid

5:30 PM CrossFit

1 x 10 @ 135 lbs

9

Logan
Griffith

5:30 PM CrossFit

1 x 10 @ 135 lbs

9

Ruben
Villa

5:00 AM CrossFit

1 x 10 @ 135 lbs

10

Ethan
Humphrey

7:30 PM CrossFit

1 x 10 @ 125 lbs

10

Robin
Gautham Mu ...

7:30 PM CrossFit

1 x 10 @ 125 lbs

11

Mike
Collins

5:30 PM CrossFit

1 x 10 @ 115 lbs

Female Clients

1

Carla
Henriet

5:00 AM CrossFit

1 x 10 @ 165 lbs

1

Victoria
Duncan

5:00 AM CrossFit

1 x 10 @ 165 lbs

2

Lissy
Cowdery

4:30 PM CrossFit

1 x 10 @ 115 lbs

3

Rebecca
Shoppy

4:30 PM CrossFit

1 x 10 @ 105 lbs

4

Michelle
Vaughn

8:00 AM CrossFit

1 x 10 @ 100 lbs

5

Kiyoka
Yahaba

7:30 PM CrossFit

1 x 10 @ 95 lbs

5

Monica
Dingler

10:00 AM CrossFit

1 x 10 @ 95 lbs

6

Estela
Falla-Ross

6:00 AM CrossFit

1 x 10 @ 90 lbs

6

Sharon
Brooks

6:00 AM CrossFit

1 x 10 @ 90 lbs

6

Staci
Hamilton

5:30 PM CrossFit

1 x 10 @ 90 lbs

7

Emily
Thaxton

8:00 AM CrossFit

1 x 10 @ 85 lbs

light due to back

7

Holly
Roberts

5:30 PM CrossFit

1 x 10 @ 85 lbs

7

Jennifer
Yerges

4:30 PM CrossFit

1 x 10 @ 85 lbs

7

Kristen
Odum

5:30 PM CrossFit

1 x 10 @ 85 lbs

7

Kyra
Odum

5:30 PM CrossFit

1 x 10 @ 85 lbs

7

Marcy
Butler

8:00 AM CrossFit

1 x 10 @ 85 lbs

7

Michelle
Gillespie

8:00 AM CrossFit

1 x 10 @ 85 lbs

8

Jesseca
Rodriguez

10:00 AM CrossFit

1 x 10 @ 80 lbs

8

Melisa
Raney

10:00 AM CrossFit

1 x 10 @ 80 lbs

9

Amy
Linton

10:00 AM CrossFit

1 x 10 @ 75 lbs

9

Hannah
Parker

6:00 AM CrossFit

1 x 10 @ 75 lbs

9

Kelly
Ulman

5:30 PM CrossFit

1 x 10 @ 75 lbs

9

Kerry
Welch

10:00 AM CrossFit

1 x 10 @ 75 lbs

9

Liz
Bunker

6:00 AM CrossFit

1 x 10 @ 75 lbs

10

Vanessa
Cordova

7:30 PM CrossFit

3 x 10 @ 65 lbs

11

Jennifer
Vermilyea

10:00 AM CrossFit

1 x 10 @ 60 lbs

12

Brenda
Andrews

8:00 AM CrossFit

1 x 10 @ 35 lbs