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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, April 2, 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):
2 (2/0)
Workout
Friday, April 2, 2021
Metcon (AMRAP - Reps)
"The Flash"
AMRAP 5:
50 Double Unders
10 Dumbbell/Kettlebell Deadlifts (50s/35s)
-Rest 5:00 -
AMRAP 5:
50 Double Unders
10 Dumbbell/Kettlebell Front Squats (50s/35s)
-Rest 5:00 -
AMRAP 5:
50 Double Unders
10 Dumbbell/Kettlebell Squat Clean Thruster (50s/35s)
Burn! 12:00pm
5 Sets
AMRAP 3:
3 Dumbbell Power Cleans
6 Push Ups
9 Air Squats
- rest 1:00 between sets -
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 02, 2021
Male Clients
1
Brian
McCoy
CrossFit 6:00am
620 Reps
2
Dustin
Durbin
CrossFit 9:15am
513 Reps
DUs 44# KBs
Female Clients
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