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Components

Back Squat

Metcon

Settings

Workout

CF - 4/22/22

A:

3 sets
5 reverse lunges each leg
5 barbell back squats
:30 hold w/ barbell

B: Back Squat (4x5 @80-84 ; rest :90)

C: Metcon (Time)

GPP
5 sets:
10 hang squat clean 95/65
Rest :30
2 rope climbs
Rest :30
10 ohs 95/65
Rest :90

Competitor
5 sets:
10 hang squat clean 155/85
Rest :30
3 rope climbs
Rest :30
10 ohs 115/85
Rest :90

D: Metcon (No Measure)

Bonus fitness / core-skill

GPP
3 sets
20 ghds
7 wall walks
Rest :60

Competitor
3 sets
30 ghds
75’ hsw
Rest :60

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

Whiteboard:

Friday, April 22, 2022

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

4 x 5 @ 415 lbs

2

Geoff
Cottrill

11:30 AM CrossFit

4 x 5 @ 385 lbs

3

cole
becker

4:00 PM CrossFit

4 x 5 @ 315 lbs

4

JD
Mason

5:00 PM CrossFit

4 x 5 @ 275 lbs

4

Jefferson
Adcock

11:30 AM CrossFit

4 x 5 @ 275 lbs

5

Chris
Williams

5:00 AM CrossFit

4 x 5 @ 255 lbs

6

Luke
Frauhiger

5:00 PM CrossFit

4 x 5 @ 245 lbs

7

Ben
Hanback

11:30 AM CrossFit

4 x 5 @ 230 lbs

8

Brady
Killion

11:30 AM CrossFit

4 x 5 @ 228 lbs

9

Voncha
Reddy

6:00 AM CrossFit

4 x 5 @ 225 lbs

10

Chris
Beavers

6:00 AM CrossFit

4 x 5 @ 195 lbs

Female Clients

1

Colette
SavageJones

5:00 AM CrossFit

4 x 5 @ 200 lbs

2

Morgan
Webb

5:00 PM CrossFit

4 x 5 @ 145 lbs

2

Taylor Marie
Reid

5:00 AM CrossFit

4 x 5 @ 145 lbs

2

Tori
Tesmer

5:00 PM CrossFit

4 x 5 @ 145 lbs

3

Kristen
Kerby Graves

6:00 AM CrossFit

4 x 5 @ 135 lbs

3

Leonor
gomez de l ...

6:00 AM CrossFit

4 x 5 @ 135 lbs

4

Catherine
Yancy

5:00 PM CrossFit

4 x 5 @ 115 lbs

4

Private

5:00 PM CrossFit

4 x 5 @ 115 lbs

5

Nicole
Rieman

6:00 AM CrossFit

4 x 5 @ 85 lbs

6

Melinda
Henderson

6:00 AM CrossFit

4 x 5 @ 75 lbs