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Components
Back Squats
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, March 20, 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):
3 (0/3)
Workout
Friday, March 20, 2020
Weekly Mindset: "On a scale of 1-10, have your ambition set to 11 or 12."
Back Squats
E2:00 x 5 Sets
#1: 5 reps @ 75%
#2: 5 reps @ 75%
#3: 5 reps @ 75%
#4: 5 reps @ 75%
#5: 5 reps @ 75%
Metcon (AMRAP - Reps)
"Fight Gone Bad"
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20")
1 Minute Push Press (75/55)
1 Minute Row Calories
1 Minute Rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 20, 2020
Male Clients
Female Clients
1
Sydnee
Baker
CrossFit 9:15am
1 x 5 @ 195 lbs
2
Vanessa
Parton
CrossFit 9:15am
1 x 5 @ 150 lbs
3
Jessica
Rivera
CrossFit: 5:30 PM
5 x 5 @ 85 lbs
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