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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, June 21, 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):
1 (0/1)
Workout
Friday, June 21, 2019
Deadlift
E2MOM x 4
3 Reps moderate load
3 Reps heavy load
3 Reps heavier load
3 Reps heaviest load
Rest 2 min, then perform
A heavy 10 rep
Metcon (Time)
"El Nino"
For Time: (30 min time cap)
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Wall Ball Run (20/14)
30 Pull-ups
20 Burpee Box Jumps (24/20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 21, 2019
Male Clients
Female Clients
1
Amber
Litteken
CrossFit 6:00am
1 x 10 @ 175 lbs
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