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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Friday, May 21, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Burn Class
Open Gym
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):
4 (2/2)
Workout
Friday, May 21, 2021
Metcon (Time)
"Baby Yoda"
3 Rounds For Time: (20 min time cap)
200ft Farmer Carry (70s/53s)
40 Sit Ups or 30 GHDs
30 Wall Balls (20/14)
Southside Competitive Strength
Back Squat:
In 12 mins, build to a heavy 3 rep for the day
Burn! 12:00pm
AMRAP 20:
60 Single Unders
9 Hanging Knee Raises or 9 V-Ups
6 Dbell Thrusters
3 Rope Climbs or 9 Rope Pull Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 21, 2021
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
12:05
70# kbs 30 ghd rd1, 10 ghd rd2, 40 situps rd3 30 wbs
2
Brian
McCoy
CrossFit 6:00am
12:34
Female Clients
1
Sydnee
Baker
CrossFit 9:15am
9:14
2
Amy
Anton
CrossFit: 5:45 PM
14:51
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