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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, September 16, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
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):
5 (3/2)
Workout
Wednesday, September 16, 2020
Front Squat
E1:30 x 6 Sets
-6 reps @ 65-75% of 1RM
Metcon (Time)
"Tails"
Teams of 2
3000/2500m Row (18 min time cap)
- Partner Farmer Carry Hold (53s/35s)
* Switch as needed. Meters cannot be accumulated unless Dumbbells OR Kettlebells are held *
* Male/Female Team = 2750m Row
RX+: KBS (70s/53s) or Sandbag Hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 16, 2020
Male Clients
1
Jackson
Chesser
CrossFit 6:00am
1 x 6 @ 235 lbs
175; 185; 205; 225; 235; 235
2
Josh
Criscoe
CrossFit: 5:45 PM
1 x 6 @ 225 lbs
3
Dustin
Durbin
CrossFit 9:15am
6 x 6 @ 175 lbs
Female Clients
1
Alicia
Harrison
CrossFit: 4:30 PM
1 x 6 @ 115 lbs
1
Chelsea
Hanks
CrossFit: 4:30 PM
1 x 6 @ 115 lbs
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