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Components

Back Squat

Metcon

CF - 7/23/21

2 sets
:30 bike at 85%
10 jump squats
10 each jump lunges

B: Back Squat (5x3 @82-86%)

C: Metcon (5 Rounds for time)

5 Rounds:

50 ft dumbbell farmer hold walking luge (50/35)
12 ttb
6 devil press (50/35)

rest 2:00

Double dumbbell

D: Metcon (No Measure)

Accessory / Gymnastics

Accumulate:
20 ring muscle up / 30 bar muscle up

Accumulate:
30 weighted back extensions on ghd (15/10)
2:00 high plank

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

Whiteboard:

Friday, July 23, 2021

Male Clients

Geoff
Cottrill

5:00 AM CrossFit

5 x 3 @ 385 lbs

Alex
Adkins

5:00 AM CrossFit

5 x 3 @ 345 lbs

1x350, 4x345

Female Clients

Colette
SavageJones

5:00 AM CrossFit

5 x 3 @ 205 lbs

Flor
Jalikis

5:00 AM CrossFit

5 x 3 @ 205 lbs

Jordan
Wylie

7:00am CrossFit

5 x 3 @ 185 lbs

Suzette
Panton

5:00 AM CrossFit

5 x 3 @ 170 lbs

Taylor Marie
Reid

7:00am CrossFit

5 x 3 @ 125 lbs

Camille
Cline

11:30 AM CrossFit

5 x 3 @ 0 lbs