CrossFit Total Empowerment – CrossFit


Warm-up (No Measure)

CFTE Dynamic Stretches

2 Rounds:

10 Front Squats with Dowel

10 Dowel Pass Throughs

10 Good Mornings with Dowel


Review 15 Min and Warm Up Thruster


Metcon (Time)

“Coach James’ Barn Stormer”

For Time:

Buy in: 50 DU’s/150 Singles

40 DB Thrusters (50/35)

15 Toes to Bar

30 DB Thrusters (50/35)

15 Toes to Bar

20 DB Thrusters (50/35)

15 Toes to Bar

10 DB Thrusters (50/35)

15 Toes to Bar

Cash Out: 50 DU’s/150Singles

“Being positive won’t guarantee you’ll succeed, but being negative will guarantee you won’t.” -Jon Gordon

Coach James 6 Week Transformation

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