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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friends and Family Day - CrossFit Empire South
Class
(All)
Team WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Friends and Family Day
Metcon (AMRAP - Rounds and Reps)
Teams of 4 , AMRAP 35:
3-6-9-12-15....
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)
At 3,2,1,GO ! Athlete 1 begins the row. Once finished moves to the KB swings as Athlete 2 begins the row. As Athlete 1 begins the Wall Balls, Athlete 2 moves to the KB swings and Athlete 3 begins the row. And so on ,,,,,,, Once the first full round is completed there will be one athlete resting between the wallballs and row.
All athletes row the same calories. If scaling is needed reduce KB weight and wallball weight but keep the same rep scheme.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 13, 2019
Male Clients
Female Clients
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