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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, May 14, 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 14, 2021
Metcon (Time)
"Opie"
Every 2:30 (10 Sets)
1 Squat Snatch (185/125)
10 Burpees Over Bar
30 Double Unders
*Score is slowest time
Cool Down
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
Burn! 12:00pm
50 Cal Bike
75 Plate Ground to Overhead
50 Burpee to Target
30s Work- 30s Rest Intervals
Pick up where you left off
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Whiteboard:
Friday, May 14, 2021
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
1:13
95# switched to singles halfway through rd 6, back to dubs for rd...
Female Clients
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