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Components
Rope Climbs
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, July 9, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (2/3)
Workout
Tuesday, July 9, 2019
Rope Climbs
E2:00 x 5 sets complete two rope climbs
Metcon (Time)
"Run DMC"
4 Rounds For Time: (25 min time cap)
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (50/35)
C.E.
Midline
EMOM x 9 (3 Rounds)
Min 1: Strict T2B
Min 2: GHD Static Hold
Min 3: Banded Goodmornings
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 09, 2019
Male Clients
1
Parker
Dickson
Open Gym
5 x 2
1
Tyler
Scott
CrossFit 6:00am
5 x 2
Female Clients
1
Vanessa
Parton
CrossFit 9:15am
5 x 2
2
Leah
Scott
CrossFit 6:00am
5 x 2
3
Kena
Brannan
CrossFit 6:00am
4 x 1
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