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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, August 4, 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):
3 (1/2)
Workout
Tuesday, August 4, 2020
Metcon (Time)
"Goodie Bag"
For Time: (30 min cut off)
800 Meter Run
56/40 Cal Bike
40 Toes to Bar
200 Meter Wallball Run (20/14)
40 DB/KB Box Step Ups (50/35) (24"/20")
56/40 Cal Bike
800 Meter Run
Burn! 12:00pm
5 Rounds For Time:
15/10 Cal Bike
200m Run
15 Up/Downs
200m Run
15/10 Cal Bike
Rest 1 min Between Rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 04, 2020
Male Clients
1
Josh
Criscoe
CrossFit: 5:45 PM
31:19
35 of 40 toes to bar 5 leg raises.
Female Clients
1
Amy
Anton
CrossFit: 5:45 PM
30:37
1000m row for bike; toes/knees AHAP
2
Melissa
Waters
CrossFit: 4:30 PM
33:56
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