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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, January 11, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
Monday, January 11, 2021
Our strength cycle is from "Burgner Strength" We are continuing this week, percentages are a little heavier than last.
Metcon (4 Rounds for time)
"The Mandalorian"
Every 10:00 x 4 Sets
15/12 Cal. Assault Bike or 250m Row or 200m Run
9 Thrusters (95/65)
15/12 Cal. Assault Bike or 250m Row or 200m Run
9 Thrusters (95/65)
15/12 Cal. Assault Bike or 250m Row or 200m Run
9 Thrusters (95/65)
(Masters 45+)
Every 10:00 x 4 Sets
12/10 Cal. Assault Bike or 200m Row or 150m Run
9 Thrusters (75/55)
12/10 Cal. Assault Bike or 200m Row or 150m Run
9 Thrusters (75/55)
12/10 Cal. Assault Bike or 200m Row or 150m Run
9 Thrusters (75/55)
Score is slowest time of all rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 11, 2021
Male Clients
Female Clients
1
Jessica
Rivera
CrossFit: 5:45 PM
26:10
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