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Components
Stamina Squats
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, July 1, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (3/3)
Workout
Monday, July 1, 2019
Stamina Squats
EMOM x 12
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
*Start at moderate weight
Metcon (Time)
"Fish Out of Water"
For Time: (30 min cut off)
2K Row
-Directly Into-
10 Rounds of:
3 Power Cleans
6 Push Ups
9 Air Squats
RX: 155/105
C.E.
"Body Armor"
3 Giant Sets of:
10 DB Box Step Overs
10 Tempo DB Bench Press
-Rest 2 mins between sets-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 01, 2019
Male Clients
1
John
Scarbrough
CrossFit 6:00am
2 x 0 @ 185 lbs
1
JP
Prince
CrossFit 4:30pm
2 x 0 @ 205 lbs
1
Kyle
Taylor
CrossFit: 5:30 PM
2 x 0 @ 185 lbs
Female Clients
1
Amy
Anton
CrossFit: 5:30 PM
12 x 9 @ 80 lbs
2
Chelsea
Hanks
CrossFit: 5:30 PM
2 x 0 @ 80 lbs
2
Lisa
Kennedy
CrossFit: 5:30 PM
2 x 0 @ 135 lbs
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