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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
220525 - CrossFit Empire South
Class
(All)
CrossFit 5:45am
Open Gym - Morning
CrossFit 9:15am
Open Gym - Mid Day
CrossFit: 12:00 PM
Open Gym - Afternoon
CrossFit Kids: 3:30 PM
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):
7 (6/1)
Workout
220525
Skills
Metcon (Weight)
Pre-workout:
On a 10:00 clock:
Build to a heavy 5-rep DB snatch/arm
– Complete 5 consecutive reps on one arm, then 5 more on the other.
Metcon
Metcon (AMRAP - Rounds and Reps)
RX
AMRAP 10:
12 alternating DB snatches (35/50 lb)
4 bar muscle-ups
INTERMEDIATE
AMRAP 10:
12 alternating DB snatches (20/35 lb)
4 chest-to-bar pull-ups
BEGINNER
AMRAP 10:
12 alternating DB snatches (10/15 lb)
4 banded pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 25, 2022
Male Clients
1
Brian
McCoy
CrossFit 9:15am
70 lbs
1
Jackson
Chesser
CrossFit 5:45am
70 lbs
1
Patrick
Williams
CrossFit 9:15am
70 lbs
Heaviest dumbbell the gym had
1
Ryan
Lee
Open Gym - Mid Day
70 lbs
1
Tyler
Swindle
CrossFit: 4:30 PM
70 lbs
2
Mark
Hall
CrossFit 9:15am
50 lbs
Female Clients
1
Amy
Herrington
CrossFit: 5:45 PM
35 lbs
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