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Components
Skill Practice
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Thursday, August 8, 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):
1 (0/1)
Workout
Thursday, August 8, 2019
Skill Practice
Rope Climb Technique
E2:00 x 6 sets
2 Rope Climbs
Metcon (Time)
"Goat Day"
or
"Hip Hop"
For Time: (25 min time cap)
1 Mile Run
Directly Into...
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 08, 2019
Male Clients
Female Clients
1
Vanessa
Parton
CrossFit 5:45pm
1 x 6
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