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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, May 24, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Friday, May 24, 2019
Deadlift
E2:00
1 Set of 5 @ 70%
3 Sets of 3 @ 73%/76%/79%
5 Sets of 1 @ 82%/85%/88%/91%/X
*X-left open for you to choose
Metcon (Time)
"Joker"
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
C.E.
A.) Spend 10 mins on Handstand Walking
B.) Aerobic Capacity
Choose either Bike/Ski Erg/Row
5 x 3mins on, 1min off:
1:30- Light Effort
1:00- Moderate Effort
:30s- Hard Effort
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 24, 2019
Male Clients
Female Clients
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