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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, April 5, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
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, April 5, 2019
Deadlift
Deadlift - E2:00
3 @ 70%
1 @ 77%
3 @ 70%
1 @ 82%
3 @ 70%
1 @ 87%
---Rest 2:00---
10 @ 65%
Metcon (3 Rounds for reps)
"Tri Sprint Intervals"
3 Rounds of AMRAP 4
30/20 Calorie Row
30/20 Calorie Assault Bike
30 x 10 Meter Shuttles
---3:00 Rest Between Rounds---
C.E.
Body Armor
3 Giant Sets:
12 Romanian Deadlifts
24 GHD Sit-Ups
100m Front Rack KB Carry
50' Handstand Walk
---Rest 2:00 between sets---
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 05, 2019
Male Clients
Female Clients
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