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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Monday, April 27, 2020 - 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):
0 (0/0)
Workout
Monday, April 27, 2020
"If you are always trying to be normal, you will never know how amazing you can be." -Maya Angelou
Front Squat
E2:00 x 6 Sets @ 65-70% of 1RM
3 reps @ 3030 tempo
(this tempo means 3 secs down, 3 secs up without a pause at the top or bottom until all three reps are complete.)
Metcon (Time)
"Escape from Wonderland"
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row
For Double Unders:
If we do not have a jump rope, we can do 75 Jumping Jacks or 75 Line Hops.
If we do not have a row:
Same number of cals on the bike, or a 400m Run (2:00 run)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 27, 2020
Male Clients
Female Clients
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