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Components
Bench Press
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, April 9, 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):
4 (1/3)
Workout
Friday, April 9, 2021
Bench Press
E2:00 x 5 Sets
2 reps @ 79% of 1RM
Metcon (AMRAP - Reps)
"The Waterboy"
Partner Workout
4 Sets:
AMRAP 4:
10 Synchro Burpees
30 Synchro Air Squats
50 Double Unders (each, at the same time)
Max Wall Balls (20/14) (Split)
-Rest 2 Minutes between sets-
Burn! 12:00pm
AMRAP 18:
6-12-18-24-30-24-18-12-6
Kettlebell Swings
Goblet Squats
Kettlebell Deadlift
*After Each Round Farmers Carry 100ft
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 09, 2021
Male Clients
1
Brian
McCoy
CrossFit 6:00am
1 x 2 @ 165 lbs
Female Clients
1
Alicia
Harrison
CrossFit: 4:30 PM
1 x 2 @ 100 lbs
1
Courtney
Weaver
CrossFit 9:15am
1 x 2 @ 100 lbs
1 set @ 105
2
Jessica
Rivera
CrossFit: 5:45 PM
1 x 2 @ 90 lbs
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