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Strength and Metcon?

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Monday 0904013
Back Squat

5, 5, 5
– Rest —
For Time:
Row 500m

40 Med Ball Cleans (20lbs/12lbs)
30 Pushups
20 Pullups

Post Loads and Time to Comments

Today’s Fitness Article Links
Interested in the Paleo Diet?
Strong Is Why We Are Here 
10 Most Impressive Squats of All-Time!

This is what a 1,000 lb squat looks like!

8 Comments
  1. mandy j. Reply
    holy cow! nice to have so many people in the gym this morning!! last set of 5 back squats was at 195 i cut the metcon part in half and got 4:12 see you tomorrow 6:15-ers!
  2. Tom A. Reply
    This morning was AWESOME! Welcome to all the new crossfitters! My stuff Back Squat 5x 135lbs (warm up) 5x 175lbs 5x 195lbs 5x 205lbs – Rest — For Time: Row 500m 40 Med Ball Cleans (20lbs) 30 Pushups 20 Pullups Time: 5:50
  3. Lori F Reply
    Yeah, the joint was jumping today! Back Squats - 75, 95, 115.... we were shooting for 80% of max weight, right? WOD Time: 6:50 [that will teach me to take a week off for vacation!]. See y'all tomorrow morning...
  4. kelli mc Reply
    kinda liking this heavy weight then short metcon stuff. Best squat was 5x140. Wod time 826. Kinda slow. Couldn't get into a rhythm with the med ball cleans.
  5. Dave Reply
    Great work to the 8:30 and 11:30 crews! 9 people at 11:30....wow!! Some good looking hip drives out there! Wait til tomorrow
  6. Naomi Reply
    Back squat virgin here. Thanks to Murph for her mentoring! 5 x 95 5 x 115 5 x 145 WOD: 8:28
  7. Murphie Reply
    Good Job Naomi!!!! Way to get it! Mandy- I got 200 on the last set- just for you. ha.
  8. mandy j. Reply
    thems fightin words, lady.

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