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Components
Metcon
Push Press
Push Jerk
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, July 6, 2021 - 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):
4 (3/1)
Workout
Tuesday, July 6, 2021
Metcon (AMRAP - Rounds and Reps)
"God Bless The USA"
AMRAP 12:
50 Wall Balls (20/14)
30 Toes to Bar
15 Strict Handstand Push-Ups
Push Press
In 10 mins, find a heavy single rep
Push Jerk
In 10 mins, find a heavy single rep
Burn! 12:00pm
EMOM 24:
Min 1: Max Cal Row
Min 2: Rest
Min 3: Max Double Dumbbell Hang Squat Cleans
Min 4: Rest
Min 5: Max Box Jump Overs
Min 6: Rest
Min 7: Max Cal Bike
Min 8: Rest
Min 9: Max Double Dumbbell Push Press
Min 10: Rest
Min 11: Max Renegade Rows
Min 12: Rest
*Repeat one more time through
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 06, 2021
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
1 + 73
2
Greg
Cooke
CrossFit 6:00am
1 + 61
3
Brian
McCoy
CrossFit 6:00am
1 + 58
Female Clients
1
Erin
Steinfath
CrossFit: 4:30 PM
1 + 93
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