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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Monday, October 14, 2019 - 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):
11 (4/7)
Workout
Monday, October 14, 2019
Don't forget to enter your Open scores for 20.1 by 7pm today!
Front Squat
E2:00 x 6 Sets
Build to a heavy 1 rep
Set 1: 5 reps
Set 2: 4 reps
Set 3: 3 reps
Sets 4, 5, 6: 1 rep
Metcon (AMRAP - Rounds and Reps)
"Point Break"
AMRAP 15:
5 Strict Pull-ups
10 Front Squats (115/85)
15 AbMat Sit-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 14, 2019
Male Clients
1
Hunter
Medlock
CrossFit: 5:30 PM
1 x 1 @ 275 lbs
2
John
Scarbrough
CrossFit 6:00am
1 x 1 @ 265 lbs
3
Tyler
Scott
CrossFit 4:30pm
1 x 1 @ 245 lbs
4
Mark
Hall
CrossFit 6:00am
1 x 1 @ 165 lbs
Pr
Female Clients
1
Amy
Anton
CrossFit: 5:30 PM
1 x 1 @ 185 lbs
PR
2
Erin
Steinfath
CrossFit 4:30pm
1 x 1 @ 180 lbs
PR!!!
3
Kena
Brannan
CrossFit 6:00am
1 x 1 @ 175 lbs
PR!
4
Alicia
Harrison
CrossFit 9:15am
1 x 1 @ 165 lbs
PR
5
Melissa
Waters
CrossFit 4:30pm
1 x 1 @ 155 lbs
6
Emma
Clark
CrossFit: 5:30 PM
1 x 1 @ 135 lbs
7
Leah
Scott
CrossFit 4:30pm
1 x 1 @ 125 lbs
10lb PR
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