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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Thursday, February 13, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 6:30 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
Thursday, February 13, 2020
"You will face many defeats in life, but never let yourself be defeated." -Maya Angelou
Metcon (Time)
"Goat Day"
or
A.) Tabata Core Thursday!
20s work/ 10s rest for 8 rounds of:
Bicycle Crunches
https://youtu.be/wnuLak2onoA
B.) "Pull Your Own Weight"
EMOM x 12
Min 1: 10 Barbell Bent Over Row
Min 2: 10 DB Bicep Curls
Min 3: Muscle Up Practice or Pull Up Practice
C.) "Fran"
For Time: (10 min cut off)
21-15-9
Thrusters (95/65)
Pull Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 13, 2020
Male Clients
1
Ryan
Lee
Open Gym
4:12
2
Jay
Scherer
CrossFit 6:00am
9:27
Female Clients
1
Sydnee
Baker
CrossFit 4:30pm
4:43
First time RX :)
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