Jeremy enjoying the frosty weather.
Strength
Back Squat 5-5-5-5-5 (Find a 5 rep max)
Conditioning & Testing
500 meter row test and 2 repeats.
Row your best 500 meter sprint then get two more 500 meter sprints in before class is over. This is another test for the new EmerFit Levels. You can either go all out on the first sprint or use the first one as a warm-up and then hit it on the second. If class is small and you go all out on the first sprint then rest exactly 2:00 between the remaining sprints.
EmerFit Games Opener Workout
Final schedule and heat assignments will be announced shortly. First heat will start at 9:00AM. Competition will wrap up around 5:00 and then Fierce Bad Rabbit will perform at 7:00PM. Spectators are welcome all day. Good luck to all the competitors!
Also, head down to Denver on Sunday to watch EmerFitter Jason Livermore lift at the Front Range CrossFit Fall Weightlifting Meet. Jason lifts in session #2 which starts at 1:00PM.
