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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, October 4, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (3/3)
Workout
Friday, October 4, 2019
Back Squat
E2MOM x 3 sets
Build to a Heavy Set of 6 Reps
Set 1: Moderate
Set 2: Heavy
Set 3: Heaviest of the 3 sets
Metcon (AMRAP - Rounds and Reps)
"BFF"
AMRAP 20:
100 Double Unders/150 Singles
50 Wallballs (20/14)
40 Calorie Row
30 Alternating Dumbbell Snatches (50/35)
20 Toes to Bar
10 Bar MUs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 04, 2019
Male Clients
1
Ryan
Lee
CrossFit 9:15am
1 x 6 @ 255 lbs
2
John
Scarbrough
CrossFit 6:00am
1 x 6 @ 225 lbs
3
Jay
Scherer
CrossFit 6:00am
1 x 6 @ 185 lbs
Female Clients
1
Kena
Brannan
CrossFit 6:00am
1 x 6 @ 175 lbs
2
Vanessa
Parton
CrossFit 9:15am
1 x 6 @ 155 lbs
3
Emma
Clark
CrossFit 4:30pm
1 x 6 @ 125 lbs
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