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Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Saturday, April 24, 2021 - CrossFit Empire South
Class
(All)
Open Gym
CrossFit 9:15am
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 24, 2021
Friends and Family Day is today starting at 9:15am! Once our parking is full, please park at the gas station on the other side of Old Gin Carpets or across the road at Fleming Construction. It's going to be a fun one today, some good Murph prep!
Metcon (No Measure)
"Friends and Family Day"
AMRAP 25:
Buy In: 800m Run Together
Then
Partner 1: 3 Rounds of "Cindy"
Partner 2: Max Kettlebell Swings
*"Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats
Buy In: 800m Run only happens once to start off the WOD.
Once you and your partner come back from the run, for the remainder of AMRAP, partner 1 will start the 3 rounds of Cindy while partner 2 starts working on max kettlebell swings. Once partner 1 is done with their 3 rounds of Cindy, partners will switch, picking up where their partner left off.
Score is: Max kettlebell swings total AND number of rounds of "Cindy" completed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, April 24, 2021
Male Clients
Female Clients
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