Richard Tavai

Hometown:
Laurinburg, NC
Gym:
RCC Fitness for First Responders
Gender:
Male
Age:
--
Height:
6' 2"
Weight:
246 lbs

October 9, 2017

Performed at: RCC Fitness for First Responders
Description: Metcon (for time)

21-15-9
Front squat 60% of your max
Double under (42 SU)
Results: 9m 25s
Performed as RX
Warmup: October 9, 2017
Warm up (not for time)
3 rounds
15/10 Russian twist w/ WB
15/10 Shoulder pass through
15/10 Goblet squat
15/10 sec. plank hold

Dynamic stretches (5 min)
Demonstrate each stretching exercise

Strength (not for time)
Front Squat
Work towards your 3 RM
3-3-3-3-3

#225

1 similar workout

Date Name WorkoutDescription Results
10/09/2017 Metcon (for time)

21-15-9
Front squat 60% of your max
Double under (42 SU)
 9m 25s
Performed as RX