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Components
Stamina Squats
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, August 12, 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):
10 (5/5)
Workout
Monday, August 12, 2019
Stamina Squats
EMOM Alternating x 12 Sets
Odd Minute: 2 Front Squats
Even Minute: 4 Back Squats
*75% of Back Squat
Metcon (Time)
"Hit and Run"
3 Rounds For Time: (20 min cut off)
400m Run
12 Power Snatches
21 Front Squats
RX: 95/65
RX+: 115/85
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Whiteboard:
Monday, August 12, 2019
Male Clients
1
Spencer
Harrison
CrossFit 6:00am
6 x 4 @ 245 lbs
front 6 x 2 @ 245
2
John
Scarbrough
CrossFit 6:00am
1 x 4 @ 225 lbs
2
Juan
Ayala
CrossFit 6:00am
1 x 4 @ 225 lbs
3
Tyler
Scott
CrossFit 6:00am
1 x 4 @ 185 lbs
4
Jay
Scherer
CrossFit 6:00am
1 x 4 @ 155 lbs
Female Clients
1
Erin
Steinfath
CrossFit: 5:30 PM
1 x 4 @ 145 lbs
2
Vanessa
Parton
CrossFit: 5:30 PM
1 x 4 @ 135 lbs
3
Amber
Litteken
CrossFit 6:00am
1 x 4 @ 125 lbs
3
Kena
Brannan
CrossFit 6:00am
1 x 4 @ 125 lbs
4
Chelsea
Hanks
CrossFit: 5:30 PM
1 x 4 @ 115 lbs
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