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Components
Metcon
Hang Squat Snatch
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, July 1, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
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 (2/1)
Workout
Thursday, July 1, 2021
Metcon (Time)
"Monster's INC."
For Time: (15 min time cap)
Teams of 2
-50/40 Calorie Assault Bike or 800m Run
-100 Double Dumbbell/Kettlebell Step Ups (50s/35s) (24"/20")
50/40 Calorie Assault Bike or 800m Run
Hang Squat Snatch
3 @ 65%
2 @ 70%
1 @ 75%
-Rest 90 seconds-
3 @ 70%
2 @ 75%
1 @ 80%
-Rest 90 seconds-
1 @ 85%
Burn! 12:00pm
10 Rounds For Time: (30 min time cap)
10 Burpees
10 Push Ups
10 Air Squats
10 Sit Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 01, 2021
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
9:48
40#, Dixie
2
Brian
McCoy
CrossFit 6:00am
14:11
Chris 35#
Female Clients
1
Courtney
Weaver
CrossFit 9:15am
14:25
30 lb DB
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