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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, March 16, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (0/2)
Workout
Tuesday, March 16, 2021
Back Squat
EMOM x 5 (5 mins)
-5 reps heavier than last week (60% + 5/10lbs)
directly into
E2:00 x 5 Sets (10 mins)
-2 reps of back squat with 2 second pause in the bottom
(build each set, not to a max but a comfortable heavy set!)
Metcon (Time)
"Wanda"
3 Rounds For Time: (20 min time cap)
Teams of 2
200 Double Unders (split however)
30 Synchro KB/DB Alternating Lunges
50 Toes to Bar (split however)
"Legends 45+/Teams of 2"
200 Single Unders
30 Synchro Step Back Lunges
50 Candle Sticks
Burn! 12:00pm
3 Sets For Time:
30 Cal Row
20 Dumbbell Snatches
10 Burpee Box Step Overs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 16, 2021
Male Clients
Female Clients
1
Alli
Summers
CrossFit: 4:30 PM
1 x 5 @ 185 lbs
2
Jessica
Rivera
CrossFit: 5:45 PM
1 x 5 @ 165 lbs
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