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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, June 7, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
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):
3 (3/0)
Workout
Monday, June 7, 2021
We will host a Rope Climbing Clinic on Saturday, June 26th at 10:30am! Come and learn how to climb that rope!
Metcon (Time)
"Ricky Stenhouse"
2 Sets For Time: (6 min time cap each set)
21-15-9
Wallballs (20/14) (10'/9')
Calorie Assault Bike
-Rest 1:1 Between Sets-
Female Calorie Bike: 18-12-8
Row Option: 30/21/15
Female Row: 21/18/12
Southside Competitive Strength
E2:00 x 5 Sets of 2 Complexes
1 Snatch High Pull + 1 Squat Snatch
*Build in weight across sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 07, 2021
Male Clients
1
Brian
McCoy
CrossFit 6:00am
14:45
4:30 5:45
2
Greg
Cooke
CrossFit 6:00am
17:05
5:25/5:40 on the rower, rested 6 min
3
Earl
Freeman
CrossFit: 4:30 PM
4:55
Female Clients
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