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REVOLUTION FITNESS

Sean Hastings

Sean is the owner of Revolution Fitness. He has a degree in Biology/Environmental Health from Illinois State University and is a CrossFit, Spartan SGX, DekaFit, and RAMFit Coach. He also has an MBA from the University of Illinois and assists corporations with consulting, interim and direct hire. He resides in the Chicago suburbs and is the father of two active boys.

CrossFit WOD 3/16/20

CrossFit WOD 3-16-2020
Warm Up
3min Cardio/Stretching
3 Rounds
12 Air Squat
Down and Back Lunges
8 T2B/HKR
Down and Back Frenkenstein
Accumulate:
20 Empty Bar Back Squats
Weightlifting
1 x 3 31620 Strength Cycle 2 Week 2/3Back Squat
5 @ 80%
4 @ 85%
3 @ 90%
Metcon
14:00 E2MOM
7 Front Squat (75/55)
9 T2B
11 WB (20/14)

Rx+: (95/65) (30/20)
Lvl2: (45/35) (HKR) (14/10)
Lvl1: (Goblet Squat) (Sit Up) (10/4)

*if you do not complete the reps within the given time, start back over with 7 Front Squats at the start of the next rotation
**Score = total rounds completed (max of 7)

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