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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, July 16, 2020 - 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 (0/1)
Workout
Thursday, July 16, 2020
"DOOON'T STOP! BELIEVIN'!" -Journey
Tabata Core!
20s work/10s rest for 8 Rounds of:
Body Saw Rocks
*You will be performing a plank from your forearms while your feet are stationed on a rower seat, wallball, lowered rings. You will push your feet back as far as possible with your forearms remaining on the ground and bring them back in, in a slow controlled state.
Metcon (AMRAP - Rounds and Reps)
"Funny Business"
AMRAP 15:
30 Toes Bar
30 Double Unders
30 Wallballs
30 Double Unders
Burn! 12:00pm
For Time:
2000m Row
800m Run
5 Tire Flips or 50’ Sled Push
1000m Row
400m Run
5 Tire Flips or 50’ Sled Push
2000m Row
800m Run
5 Tire Flips or 50’ Sled Push
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 16, 2020
Male Clients
Female Clients
1
Mary
Northcutt
CrossFit: 5:45 PM
2 + 84
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