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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Saturday, April 11, 2020 - CrossFit Empire South
Class
(All)
Team WOD 9:00AM
Team WOD 10:00AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Saturday, April 11, 2020
Weekly Mindset: "When you face difficult times, know that challenges are not sent to destroy you. They're sent to promote, increase, and strengthen you."
Metcon (Time)
"Toe to Toe"
2 Rounds For Time:
800 Meter Run
60 Wallballs (20/14)
400 Meter Run
40 Box Jumps (24"/20")
200 Meter Run
20 Toes to Bar
If you don't know your running route:
Run 4:00 for 800m
Run 2:00 for 400m
Run 1:00 for 200m
Options if we don't have a wallball:
-Empty barbell thrusters
-DB/KB thrusters
-Jumping Air Squats
Options for Box Jumps:
-Step Ups on a step or chair or bench or tuck jumps
Options for Toes to Bar:
-V ups
-Knee Tucks
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, April 11, 2020
Male Clients
Female Clients
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