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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Friday, August 14, 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, August 14, 2020
Front Squat
In 12 mins, Build to a heavy single
Metcon (3 Rounds for reps)
"Buy, Buy, Buy"
AMRAP 5:
Buy-In: 50/35 Calorie Row
Into Max Rounds:
30 Double Unders
15 Front Squats (95/65)
Rest 5 Minutes
AMRAP 5:
Buy-In: 40/30 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/25 Calorie Row
Into Max Rounds:
30 Double Unders
5 Front Squats (165/115)
Burn! 12:00pm
3 Rounds:
800m Run
30 Alternating Lunges
20 Burpees
10 Cal Bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 14, 2020
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
1 x 1 @ 255 lbs
Female Clients
1
Melissa
Waters
CrossFit: 4:30 PM
1 x 1 @ 135 lbs
2
Jessica
Johnson
CrossFit 6:00am
1 x 1 @ 0 lbs
160
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