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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Wednesday, June 9, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
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
Wednesday, June 9, 2021
Metcon (Time)
"Dale Earnhardt"
Every 10:00 x 2 Sets
500m Run
30 Burpees
(7 min time cap each set)
Southside Competitive Strength
Hang Squat Snatch
Set 1: 3 reps @ 60%
Set 2: 2 reps @ 65%
Set 3: 1 rep @ 70%
Set 4: 3 reps @ 65%
Set 5: 2 reps @ 70%
Set 6: 1 rep @ 75%
Set 7: 1 rep @ 75%+
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Wednesday, June 09, 2021
Male Clients
1
Brian
McCoy
CrossFit 6:00am
9:20
2
Dustin
Durbin
CrossFit 9:15am
13:31
3:38; 6:22(rest); 3:31
3
Jackson
Chesser
CrossFit 6:00am
14:15
Female Clients
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