Wednesday 05/09/2018

Posted: May 8, 2018 | WOD


EMOM 16*

M1. 3-4 Front Squat**

M2. 75% HSPU

M3. 2 TGU each 1.5/1pd

M4. Rest

*EMOM is scored by whether it is Rx based on completing the work based on percentage and Rx of TGU (record total rounds of completed Rx)

**Front squat tempo is @20X1 w/ 75% max load


Partner I Go, You Go:

14 Minutes:

Bike for Calories 20/15

About the author

Arnel Ricafranca is a FMS Certified / CrossFit Level 1 (CF-L1) Trainer / Certified USA Olympic Weightlifting Coach (USAW-L1SP) and owner of CrossFit Randolph in Morris County, NJ. Coach Arnel has been a coach in Morris County for the past 5 years. He has helped hundreds of people from all walks of life. His work has been featured in Morris Health and Life (April issue), New Jersey Life (Sept issue), A.M. Connection (national TV show), The Best of Morris Magazine (Spring issue) New Jersey 101.5 radio, and more. Arnel also publishes an online fitness newsletter called “Abs Secrets” that is enjoyed by half a million readers in over 170 countries. In additional, Arnel was awarded by the “President’s Council on Physical Fitness and Sports” for helping America get fit and healthy. He is constantly researching new and innovative training strategies from reading over 527 research papers, training hundreds of in-person clients, and working with thousands of clients online. He has a degree in Exercise Science with multiple personal training and nutrition certifications to boot. His goal is to provide you with the most effective CrossFit program design to accelerate results through real research and real life testing.