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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, July 2, 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):
2 (0/2)
Workout
Thursday, July 2, 2020
The key to success is to focus on goals, not obstacles.
Tabata Core!
8 Rounds of:
20 Seconds Hollow Rocks
10 Seconds Rest
20 Seconds Superman Rocks
10 Seconds Rest
Metcon (Time)
"CrossFit.com"
5 Rounds For Time: (20 mins)
12 Hang power clean and jerks
9 Thrusters
6 Power snatches
RX: (115/75)
Burn! 12:00pm
5 Rounds For Time:
200' Heavy Sled Push
200m Run
200' Walking Lunges
Rest 2 Mins
Then perform 1:00 Plank Hold x3
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 02, 2020
Male Clients
Female Clients
1
Amy
Anton
CrossFit 9:15am
17:26
65lb
2
Mary
Northcutt
CrossFit: 4:30 PM
19:22
55lb. Oof
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