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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, August 7, 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
Friday, August 7, 2020
There will be No Open Gym today
Front Squat
E2:00 x 5 Sets
Build to a heavy set of 3 reps
Metcon (Time)
"Free Agent"
6 Rounds For Time: (25 min cut off)
200 Meter Run
21 Wallballs (20/14)
15 Kettlebell Swings (53/35)
9 Chest to Bar Pull-ups
Burn! 12:00pm
Coach Katie is on Vay-Cay, there will not be a Burn class today, however here is a Burn Workout For At Home!
Do it, and post that you did it :)
5 Rounds of:
2:00 Run
20 Air Squats
20 Sit Ups
20 Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 07, 2020
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
1 x 3 @ 225 lbs
Female Clients
1
Melissa
Waters
CrossFit: 4:30 PM
1 x 3 @ 115 lbs
2
Nicole
Saizan
CrossFit 6:00am
1 x 3 @ 60 lbs
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