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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Monday, November 25, 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):
12 (6/6)
Workout
Monday, November 25, 2019
Front Squat
In a 15 min window build to a 1 rep max
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 1 rep
Set 5: 1 rep
Set 6: 1 rep
Set 7: 1 rep
*Same %s as last week
Metcon (AMRAP - Rounds and Reps)
"Taco Bell"
AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 25, 2019
Male Clients
1
Caleb
Havens
CrossFit: 5:30 PM
1 x 1 @ 295 lbs
2
Brit
Bush
Open Gym
1 x 1 @ 280 lbs
3
Tyler
Scott
CrossFit 4:30pm
1 x 1 @ 275 lbs
4
John
Mark Russell
CrossFit 6:00am
1 x 1 @ 255 lbs
5
Mark
Hall
CrossFit 6:00am
1 x 1 @ 175 lbs
Pr
5
Scott
Anton
CrossFit 6:00am
1 x 1 @ 175 lbs
Female Clients
1
Dixie
Flesher
CrossFit 4:30pm
1 x 1 @ 220 lbs
1
Lisa
Kennedy
CrossFit 4:30pm
1 x 1 @ 220 lbs
PR
2
Amy
Anton
CrossFit: 5:30 PM
1 x 1 @ 195 lbs
PR!!
3
Alicia
Harrison
CrossFit 4:30pm
1 x 1 @ 170 lbs
PR
3
Kena
Brannan
CrossFit 6:00am
1 x 1 @ 170 lbs
PR- did squats yesterday :(
4
Melissa
Waters
CrossFit 4:30pm
1 x 1 @ 165 lbs
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