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Components
Shoulder Press
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, November 13, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
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):
2 (2/0)
Workout
Friday, November 13, 2020
Shoulder Press
E3:00 x 3 Sets
Set 1: 5 reps @75%
Set 2: 3 reps @85%
Set 3: 1+ rep @95%
(minimum of 1 rep on last set, but if you have more in the tank, go for it!)
Metcon (Time)
"Pale Rider"
Teams of 2 For Time: (20 min time cap)
2 Rounds of:
100/75 Calorie Assault Bike
40 Power Snatches (135/95)
After Party!
5 Sets Not For Time:
12 Bulgarian Split Squats (per leg)
Burn! 12:00pm
Let's Run That 5K!!
3.2 Miles For Time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 13, 2020
Male Clients
1
Jackson
Chesser
CrossFit 6:00am
1 x 1 @ 170 lbs
2
Dustin
Durbin
CrossFit 9:15am
1 x 1 @ 145 lbs
Female Clients
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