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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
220728 - CrossFit Empire South
Class
(All)
CrossFit 5:45am
Open Gym - Morning
CrossFit 9:15am
Open Gym - Mid Day
CrossFit: 12:00 PM
Open Gym - Afternoon
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):
13 (3/10)
Workout
220728
Skills
Metcon (Checkmark)
Pre-workout:
EMOM 8:
5 sumo deadlift
Metcon
Metcon (AMRAP - Rounds and Reps)
RX
AMRAP 15:
5 strict chin-ups
10 DB bench press (35/50 lb)
15 DB deadlifts
INTERMEDIATE
AMRAP 15:
5 strict chin-ups
10 DB bench press (20/35 lb)
15 DB deadlifts
BEGINNER
AMRAP 15:
5 ring rows
10 DB bench press (10/15 lb)
15 DB deadlifts
Cool Down
Metcon (No Measure)
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 28, 2022
Male Clients
Greg
Cooke
CrossFit 5:45am
Matt
Butler
CrossFit 5:45am
105 lbs
Riley
Garrett
CrossFit 5:45am
225
Female Clients
Amanda
Arthur
CrossFit: 4:30 PM
Amy
Herrington
CrossFit 9:15am
145#
Brandy
Hyche
CrossFit 5:45am
185- knee is terrible
Cayla
Garrett
CrossFit 9:15am
75#
Jennifer
Davis
CrossFit 5:45am
155# could have added some
Jenny
Graham
CrossFit 9:15am
115
Mary
Covey
CrossFit: 4:30 PM
175
Melissa
Potter
CrossFit 9:15am
Sumo 85 lbs
Missy
Lewis
CrossFit: 5:45 PM
Sydnee
Baker
CrossFit: 5:45 PM
175
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