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Components
Back Squat
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Heavy Day - 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):
11 (5/6)
Workout
Heavy Day
Back Squat (5x3)
Back Squat
- RX -
5 Sets For Load:
3 Back Squats
- INTERMEDIATE -
5 Sets For Load:
3 Back Squats
- BEGINNER -
5 Sets For Load:
3 Back Squats
Skills
5 Sets:
:45 Wall Sit
10 Single-Arm Ring Rows / Arm
Cool Down
3 Sets:
:45 Couch Stretch / Side
1:00 Butterfly Stretch
Burn! 12:00pm
AMRAP 20:
50 Double Unders
100ft Walking Lunge
100ft Bear Crawl
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 16, 2021
Male Clients
1
Jackson
Chesser
CrossFit 9:15am
1 x 3 @ 340 lbs
225; 245; 275; 295; 315; 340
2
Riley
Garrett
CrossFit: 5:45 PM
1 x 3 @ 315 lbs
225,255,275,295,315
3
Greg
Cooke
CrossFit 6:00am
1 x 3 @ 300 lbs
225-245-265-285-300
4
Dustin
Durbin
CrossFit 6:00am
1 x 3 @ 285 lbs
5
Earl
Freeman
CrossFit: 4:30 PM
1 x 3 @ 155 lbs
Female Clients
1
Sydnee
Baker
CrossFit: 5:45 PM
1 x 3 @ 265 lbs
2
Nicole
Cooke
CrossFit 9:15am
5 x 3 @ 170 lbs
PR🎉🎉
2
Alicia
Harrison
CrossFit 9:15am
1 x 3 @ 170 lbs
3
Riley
Doyle
CrossFit 9:15am
1 x 3 @ 150 lbs
105,115,125,140,150
4
Amy
Anton
CrossFit: 5:45 PM
1 x 3 @ 145 lbs
Started at 105
5
Amanda
Arthur
CrossFit: 4:30 PM
1 x 3 @ 115 lbs
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