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Components
Clean Clomplex
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, January 15, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
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):
0 (0/0)
Workout
Friday, January 15, 2021
Clean Clomplex
E1:30 x 5 Sets
Power Clean + Hang Clean + Clean:
- 2 sets x 1+1+1 reps @ 70% 1 RM clean
- 3 sets x 1+1+1 reps @ 75% 1 RM clean
Metcon (Time)
"The Rescue"
For Time: (18 min cut off)
Teams of 2
20 Deadlifts (135/95)
30 Hand Stand Push Ups
20 Deadlifts (185/125)
30 Hand Stand Push Ups
20 Deadlifts (225/155)
30 Hand Stand Push Ups
20 Deadlifts (275/185)
30 Hand Stand Push Ups
20 Deadlifts (315/205)
30 Hand Stand Push Ups
Burn! 12:00pm
AMRAP 17:
300m Row
100ft. Left Hand OH Kbell Carry
5-10-15-20-25... Wallball Slams
100ft. Right Hand OH Kbell Carry
5-10-15-20-25... Kettlebell Swings
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 15, 2021
Male Clients
Female Clients
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