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Components
Front Squats
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Friday, July 10, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Burn Class
Open Gym
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):
3 (1/2)
Workout
Friday, July 10, 2020
"Never let what you cannot do interfere with what you can do. "John Wooden
Front Squats
E1:30 x 7 Sets
1 Pausing Front Squat
2 Front Squats
*For load
3 second pause in the bottom of the first front squat rep each set
Metcon (Time)
"Dirt Nap"
3 Rounds For Time: (15 min cut off)
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees
Burn! 12:00pm
Partner Burn:
EMOM x 32
Min 1: Partner A- Up Downs
Min 2: Partner B- Up Downs
Min 3: Partner A- V-Ups
Min 4: Partner B- V-Ups
Min 5: Partner A- Double Unders
Min 6: Partner B- Double Unders
Min 7- Partner A- Box Step Ups
Min 8- Partner B- Box Step Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 10, 2020
Male Clients
1
Charles
Clark
CrossFit: 5:45 PM
1 x 3 @ 165 lbs
Female Clients
1
Mary
Northcutt
CrossFit: 5:45 PM
1 x 3 @ 115 lbs
2
Melissa
Waters
CrossFit: 4:30 PM
1 x 3 @ 95 lbs
Parallel! 👏🏼👏🏼
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