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Components
Metcon
Clean and Jerk
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, July 9, 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):
1 (1/0)
Workout
Friday, July 9, 2021
Metcon (AMRAP - Reps)
"American Soldier"
Teams of 3
5 Rounds:
Minute 1: 20 Bench Press (135/95)
Minute 2: Max Calorie Row
Minute 3: Rest
*Each partner start on different station and rotate through, partner resting should be spotting on the Bench Press
Clean and Jerk
In 15 mins, build to a heavy single rep
(this can be power or squat)
Burn! 12:00pm
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 09, 2021
Male Clients
1
Brian
McCoy
CrossFit 6:00am
241 Reps
Chris and Phil
Female Clients
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