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Components

Back Squat

Metcon

Metcon

Settings

Workout

Cf - 4/29/22

A:

3 rds
10 jump lunges
5 squat jumps
5 squats w/ barbell

B: Back Squat (7x3 @80% ; rest :90)

C: Metcon (Time)

GPP
10 sets:
1 rope climb
4 bbjo 24/20
Rest 1:00

Competitor
10 sets:
2 rope climb
4 bbjo 30/24
Rest 1:00

D: Metcon (Time)

GPP
- 2 sets:
30 ghdsu
10 wall walks
Rest to recovery

Competitor
- 2 sets:
40 ghdsu
100’ hsw
Rest to recovery

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

Whiteboard:

Friday, April 29, 2022

Male Clients

1

cole
becker

4:00 PM CrossFit

7 x 3 @ 375 lbs

315, 345, 365, 365, 3x3 375

2

Jefferson
Adcock

11:30 AM CrossFit

7 x 3 @ 275 lbs

3

Dustin
Dowell

11:30 AM CrossFit

7 x 3 @ 225 lbs

7 x 195 7 x 215 3 x 225 3 x 225 3 x 225 3 x 225 3 x 225

3

Voncha
Reddy

7:00am CrossFit

7 x 3 @ 225 lbs

4

Ben
Hanback

4:00 PM CrossFit

7 x 3 @ 210 lbs

5

David
Lewis

5:00 PM CrossFit

2 x 3 @ 275 lbs

185/4@225/2@275

Female Clients

1

Colette
SavageJones

5:00 AM CrossFit

7 x 3 @ 200 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

7 x 3 @ 195 lbs

3

jessica
white

5:00 PM CrossFit

7 x 3 @ 155 lbs

4

Morgan
Webb

5:00 PM CrossFit

7 x 3 @ 145 lbs

4

Taylor Marie
Reid

4:00 PM CrossFit

7 x 3 @ 145 lbs

4

Tori
Tesmer

5:00 PM CrossFit

7 x 3 @ 145 lbs

5

Kristen
Kerby Graves

6:00 AM CrossFit

7 x 3 @ 135 lbs

5

Susie
Bilbro

6:00 AM CrossFit

7 x 3 @ 135 lbs

6

Nina
Montgomery

4:00 PM CrossFit

7 x 3 @ 115 lbs

7

Nicole
Rieman

6:00 AM CrossFit

7 x 3 @ 85 lbs