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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, June 12, 2020 - 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):
1 (0/1)
Workout
Friday, June 12, 2020
"Each new day is a new opportunity to imporve yourself. Take it. Make the most of it."
Metcon (Time)
"Double Knot"
For Time: (20 min cut off)
100 Double Unders
9 Bar Muscle-ups
21 Squat Cleans (135/95)
100 Double Unders
9 Bar Muscle-ups
15 Squat Cleans (135/95)
100 Double Unders
9 Bar Muscle-ups
9 Squat Cleans (135/95)
Master's RX: Chest to Bar Pull Ups
Barbell weight: 115/85
Burn! 12:00pm
Every 4:00 x 7
-200m Run
-5 Man Makers
Rest 2 Mins
Then Accumulate:
4 min max plank hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 12, 2020
Male Clients
Female Clients
1
Jessica
Rivera
CrossFit: 5:45 PM
17:00
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