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Components
Metcon
Snatch
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, July 8, 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 8, 2021
Metcon (Time)
"Red, White, and Blue"
5 Rounds For Time: (15 min time cap)
60 Double Unders
15 Hang Clean and Jerk (75/55)
100ft Walking Lunge
Snatch
In 15 mins, build to a heavy one rep!
(This can be a power or squat)
Burn! 12:00pm
For Time: (35 min time cap)
1 Mile Run
75 Kettlebell Swings
Run 800m
50 Wallballs
Run 400m
25 Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 08, 2021
Male Clients
1
Matt
Vaden
CrossFit 6:00am
0:00
3 rounds + jump rope
2
Brian
McCoy
CrossFit 6:00am
15:00
-c and j and lunge in 5th
Female Clients
1
Alicia
Harrison
CrossFit: 4:30 PM
15:00
4+64
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