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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, August 9, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
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):
6 (4/2)
Workout
Monday, August 9, 2021
-Nutrition Bootcamp starts this Thursday at 7pm! -If you are competing at Mayham on the Mountain next weekend, we will have a meeting this Saturday after class if you have any questions about strategy or nutrition for that day!
Deadlift
E2:00 x 5 Sets
4 reps @ 80%
Metcon (Time)
"Buffalo Brew"
For Time: (14 min time cap)
3 Rounds:
21 Toes to Bar
15/12 Calorie Assault Bike or 21/16 Calorie Row
9 Clean and Jerks (135/95)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 09, 2021
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
5 x 4 @ 345 lbs
2
Chris
Finch
CrossFit 6:00am
5 x 4 @ 285 lbs
3
Brian
McCoy
CrossFit 6:00am
5 x 4 @ 275 lbs
4
Brett
Palmer
CrossFit 6:00am
5 x 4 @ 195 lbs
Female Clients
1
Erin
Steinfath
CrossFit: 4:30 PM
5 x 4 @ 225 lbs
2
Alicia
Harrison
CrossFit: 4:30 PM
5 x 4 @ 205 lbs
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