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Components
Metcon
Back and Front Squat
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Wednesday, June 16, 2021 - 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):
6 (3/3)
Workout
Wednesday, June 16, 2021
Metcon (AMRAP - Rounds and Reps)
"Desperado"
AMRAP 15:
300m Run
30 V-Ups
10 Strict Handstand Push-Ups
RX+: 20 GHDs or 20 Stick Sit Ups
Back and Front Squat
Back squat + Front squat:
Every 1:30 x 5 sets
(5 Back Squats +1 Front Squat)
*The Front Squat should be a struggle, but not a miss.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 16, 2021
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
4 + 5
stick situps
2
Jackson
Chesser
CrossFit 6:00am
4 + 0
3
Brian
McCoy
CrossFit 6:00am
4 + 0
Female Clients
1
Courtney
Weaver
CrossFit 9:15am
4 + 0
Two ab mats
1
Jessica
Rivera
CrossFit: 5:45 PM
4 + 0
2
Melissa
Potter
CrossFit 9:15am
3 + 4
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