Wednesday November 17th

16
Nov

Wednesday November 17th

Coach Brando at CrossFit Eminence for Level 1 Certification

CrossFit

SKILL WORK
EMOM 16 Minutes
1 Tempo Pause Back Squat

Perform a 3-second count
on the way down, a full 1- second pause,
and then stand

Start at around 65% and
add weight each set

METCON
12 Rounds
15 Double Unders
1 Power Clean 185/125lbs

BARBELL
Bench Press
10-8-6-4-2
Revers Hypers
10-10-10-10
DB Stiff Leg Dead Lift
8-8-8