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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Wednesday, July 31, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit 5:45pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (8/6)
Workout
Wednesday, July 31, 2019
Metcon (5 Rounds for time)
"Ninja Turtle"
E4:00 x 5 Rounds:
3 Bar MUs
6 T2B
9 Deadlifts (225/155)
12/9 Cal Bike or Row
C.E.
3 Supersets:
1 Minute Plank Hold
20 GHD Sit-ups
Rest 2 Minute Between Sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 31, 2019
Male Clients
1
John
Scarbrough
CrossFit 6:00am
11:14
2
Jackson
Chesser
CrossFit 6:00am
2:33:10
3
Parker
Dickson
Open Gym
0:00
4
Tyler
Scott
CrossFit 4:30pm
2:05
5
JP
Prince
CrossFit 9:15am
7:28
C2B
6
Mark
Hall
CrossFit 6:00am
9:23
135lb deadlift Jumping pull-up Knee to chest
7
Juan
Ayala
CrossFit 6:00am
9:32
8
Jay
Scherer
CrossFit 6:00am
11:41
Deadlift 215
Female Clients
1
MH
Saunders
CrossFit 5:45pm
6:17
1;18
2
Ali
Mauldin
Open Gym
8:53
3
Amy
Anton
CrossFit 5:45pm
3:30
Jumping pull ups; knees as high as possible
4
Kena
Brannan
CrossFit 6:00am
6:40
Jumping pull ups Toes to target Rx deadlift
5
Amber
Litteken
CrossFit 6:00am
8:05
Pullups and 3 t2b
6
Emily
McGill
CrossFit 5:45pm
11:10
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