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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, May 1, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit 5:45pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Wednesday, May 1, 2019
Metcon (Time)
"Waterlogged"
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24"/20")
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24"/20")
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20")
Body Armor
4 Rounds For Quality
6 weighted Pull-Ups
12 Barbell Good Mornings
15-21 GHDs or Abmat Sit Ups
Max Effort L-Sit Hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 01, 2019
Male Clients
Female Clients
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