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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, May 7, 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):
1 (1/0)
Workout
Friday, May 7, 2021
Metcon (Time)
"Uh Oh"
For Time: (9 min time cap)
9-6-3
Power Snatch (185/135)
Burpee Box Jump Overs (30/24)
This is a FAST and HEAVY and HIGH JUMPING WOD!
Scale appropriatly to challenge yourself, safely!
Burn! 12:00pm
For Time:
2 Rounds of:
100 Plate Hops
80 Mountain Climbers
60 Wallballs
40 DB Box Step UPs
20 Burpees
Finisher: 400m Plate Carry
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 07, 2021
Male Clients
1
Brian
McCoy
CrossFit 6:00am
6:45
135#
Female Clients
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