Show Workout in Full Screen
Auto Scroll Page
Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, March 6, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (2/3)
Workout
Friday, March 6, 2020
“You make a living with what you get. You make a life with what you give.” - Winston Churchill
Front Squat
E3:00 x 3 Sets:
3 reps @ 75%
3 reps @ 80%
3 reps @ 85%
THEN
E2:00 x 3 Sets:
1 rep @ 90%
1 rep @ 95%
1 rep @ 100/100+
Metcon (AMRAP - Reps)
"4-Wheel Drive"
5 Rounds:
AMRAP 4:
21/15 Calorie Row or Bike
15 Burpee Box Jumps (24"/20")
Max Rig to Rig Shuttle Runs
Rest 4 Minutes Between Rounds
Score is lowest number of shuttle runs of the 5 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 06, 2020
Male Clients
1
Jay
Scherer
CrossFit 6:00am
1 x 1 @ 225 lbs
2
Mark
Hall
CrossFit 6:00am
1 x 1 @ 195 lbs
+20lb Pr
Female Clients
1
Kena
Brannan
CrossFit 6:00am
1 x 1 @ 185 lbs
PR!
2
Melissa
Waters
CrossFit: 5:30 PM
1 x 1 @ 155 lbs
1 rep max at parallel
3
Jessica
Rivera
CrossFit: 5:30 PM
7 x 1 @ 115 lbs
Loading...
Powered By Wodify