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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, January 20, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
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):
3 (2/1)
Workout
Wednesday, January 20, 2021
Metcon (Time)
"Killmonger"
3 Rounds For Time: (20 min time cap)
25 HSPU
16 Alternating Back Rack Lunges (95/65)
25 Pull-ups or 18 Chest to Bar Pull Ups
16 Alternating Back Rack Lunges (95/65)
(Masters 45+)
3 rounds
15 HSPU
50ft Back Rack Lunge Walk (65/45)
15 Pull-ups
50ft Back Rack Lunge Walk (65/45)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 20, 2021
Male Clients
1
Jackson
Chesser
CrossFit 6:00am
18:08
2
Dustin
Durbin
CrossFit 9:15am
15:10
15 HSPU/PU Rx lunges
Female Clients
1
Jessica
Rivera
CrossFit: 5:45 PM
17:36
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