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Components
Metcon
Squats
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, June 23, 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):
4 (2/2)
Workout
Wednesday, June 23, 2021
Metcon (Time)
"Kratos"
10 Rounds: (15 min time cap)
1 Rope Climb
4 Handstand Push-ups
6 Alternating Dumbbell Snatches (50/35)
RX+: 70/50 for dumbbell
Squats
E2:00 x 5 Sets
3 Front Squat + 3 Back Squat:
*Make your last 2 sets challenging but doable.
Accessory
3 Rounds:
5-8 Glute Ham Raises
10 Bulgarian Split Squat (each side)
10 Single Leg Barbell RDL's (each)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 23, 2021
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
10:38
2
Brian
McCoy
CrossFit 6:00am
12:14
Female Clients
1
Courtney
Weaver
CrossFit 9:15am
12:12
2
Melissa
Potter
CrossFit 9:15am
10:08
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