Charles Drake

Hometown:
Newberry , Florida
Gym:
Sheepdog CrossFit
Gender:
Male
Age:
49
Height:
6' 2"
Weight:
210 lbs

July 20, 2020

Performed at: Sheepdog CrossFit
Description: 10 Minutes to warm-up to 70% on Front Squat

-then

1) Every 2.5 Minutes x 10 Minutes

Front Squat

1) 70%x5 + 5 Box Jumps

2) 75%x4 + 4 Box Jumps

3) 80%x3 + 3 Box Jumps

4) 85%xAMRAP + 2 Box Jumps



2) For Time (15 Minute Cap)

3 Rounds

200m Wall Ball Run

30 Wall Ball Walking Lunge (20/14)

20 Wall Ball Sit-ups (20/14)

15 Wall Balls (20/14)

Notes: the same wall ball should be used for the whole workout
Results: 13m 46s
Performed as RX
Athlete's Notes: 1) 195 x 5 reps

1 similar workout

Date Name WorkoutDescription Results
07/20/2020 10 Minutes to warm-up to 70% on Front Squat

-then

1) Every 2.5 Minutes x 10 Minutes

Front Squat

1) 70%x5 + 5 Box Jumps

2) 75%x4 + 4 Box Jumps

3) 80%x3 + 3 Box Jumps

4) 85%xAMRAP + 2 Box Jumps



2) For Time (15 Minute Cap)

3 Rounds

200m Wall Ball Run

30 Wall Ball Walking Lunge (20/14)

20 Wall Ball Sit-ups (20/14)

15 Wall Balls (20/14)

Notes: the same wall ball should be used for the whole workout		 13m 46s
Performed as RX