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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, June 23, 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
Tuesday, June 23, 2020
"Fear is a reaction. Courage is a decision."
Metcon (Time)
"Hot Route"
For Time: (25 min cut off)
Buy-In: 1 Mile Run
Directly Into 3 Rounds:
50' Single Dumbbell Overhead Walking Lunge (Left)
50' Single Dumbbell Overhead Walking Lunge (Right)
20 Alternating Pistols
10 Alternating Single Arm Devil's Press
Burn! 12:00pm
AMRAP 6:
500m Row
15 Burpees
Max Wallballs in Time Remaining
Rest 2 mins
x4
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 23, 2020
Male Clients
Female Clients
1
Mary
Northcutt
CrossFit: 5:45 PM
24:12
25 db & rig asst. pistols
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