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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, July 12, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (3/3)
Workout
Friday, July 12, 2019
Metcon (Calories)
"Machine Tabata"
8 Rounds: 4 mins total
20 seconds work
10 seconds rest
*Athlete Picks to use Bike, Row, Ski Erg, or Air Runner. Score is total calories.
Metcon (AMRAP - Rounds and Reps)
"Mind Eraser"
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 12, 2019
Male Clients
1
Tyler
Scott
CrossFit 6:00am
50 Calories
7 x 6 cal 1 x 7 cal
2
Jay
Scherer
CrossFit 6:00am
5 Calories
2
Mark
Hall
CrossFit 6:00am
5 Calories
Lowest calorie per 20sec
Female Clients
1
Amy
Anton
CrossFit 4:30pm
39 Calories
Ski Erg
2
Chelsea
Hanks
CrossFit 4:30pm
48 Calories
bike
3
Leah
Scott
CrossFit 6:00am
31 Calories
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