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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, August 7, 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):
7 (5/2)
Workout
Wednesday, August 7, 2019
Deadlift
E2:00 x 5 sets
Light Set of 10
Moderate Set of 8
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2
Metcon (AMRAP - Reps)
"Optimus Prime"
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)
C.E.
15 Minute Recovery Bike
*On the 3, 6, 9, 12 minute mark:
15 WB GHD Sit Ups (20/14)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 07, 2019
Male Clients
1
Juan
Ayala
CrossFit 6:00am
1 x 2 @ 425 lbs
2
Parker
Dickson
CrossFit 4:30pm
1 x 2 @ 385 lbs
3
Spencer
Harrison
CrossFit 6:00am
1 x 2 @ 365 lbs
4
Tyler
Scott
Open Gym
1 x 2 @ 315 lbs
5
Mark
Hall
CrossFit 6:00am
1 x 2 @ 165 lbs
Could have done more
Female Clients
1
Kena
Brannan
CrossFit 6:00am
1 x 2 @ 220 lbs
2
Alicia
Harrison
CrossFit 4:30pm
1 x 2 @ 165 lbs
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