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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
220422 - CrossFit Empire South
Class
(All)
CrossFit 5:45am
Open Gym - Morning
CrossFit 9:15am
Open Gym - Mid Day
CrossFit: 12:00 PM
Open Gym - Afternoon
CrossFit Kids: 3:30 PM
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):
7 (4/3)
Workout
220422
Skills
Metcon (Distance)
Pre-workout:
10 attempts:
Max-distance broad jumps
Metcon
Metcon (No Measure)
RX
EMOM 15:
Min. 1 | 15/18-cal. Assault bike
Min. 2 | 10 box jumps (20/24 in) + 10 burpees
Min. 3 | Rest
INTERMEDIATE
EMOM 15:
Min. 1 | 11/14-cal. Assault bike
Min. 2 | 10 box jumps (20/24 in) + 10 burpees
Min. 3 | Rest
BEGINNER
EMOM 15:
Min. 1 | 8/11-cal. Assault bike
Min. 2 | 5 box jumps (12/20 in) + 5 burpees
Min. 3 | Rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 22, 2022
Male Clients
1
Spencer
Harrison
CrossFit 5:45am
2.98 meters
117.5 inches
2
Jackson
Chesser
CrossFit 5:45am
2.96 meters
116.5 inches
3
Greg
Cooke
CrossFit 5:45am
2.82 meters
9ft 3in
4
Earl
Freeman
CrossFit: 12:00 PM
1.89 meters
Female Clients
1
Nicole
Cooke
CrossFit 9:15am
2.17 meters
85.5inches
2
Sarah
Williams
CrossFit: 12:00 PM
2.13 meters
3
Chelsea
Hanks
CrossFit: 4:30 PM
1.78 meters
70 inches
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