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Components
Metcon
Front Squat
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, July 7, 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):
6 (4/2)
Workout
Wednesday, July 7, 2021
Metcon (Time)
"Stars and Stripes Forever"
For Time: (16 min time cap)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell/Kettlebell Deadlift (50s/35s)
- 10/8 Calorie Assault or 100m Sprint
Front Squat
In 12 mins, build to a heavy single rep
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 07, 2021
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
13:17
bike
2
Greg
Cooke
CrossFit 6:00am
15:42
3
Brian
McCoy
CrossFit 6:00am
15:54
4
Matt
Vaden
CrossFit: 4:30 PM
15:00
Female Clients
1
Alicia
Harrison
CrossFit: 4:30 PM
14:07
2
Amy
Anton
CrossFit: 5:45 PM
16:00
Got thru 3 burpee deadlift + 3 cal bike
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