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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, August 20, 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):
1 (1/0)
Workout
Thursday, August 20, 2020
"Our greatest glory is not in falling, but rising every time we fall." -Rocky Balboa
Tabata Core!
Bringing the Side Bends Back!
40s Work, 20s Rest for 6 Rounds:
DB/KB/Barbell Side Bends
*Perform 40s of work on one side, rest 20s, then alternate to the other side for the next 40s. You will perform 3 sets on each side
Metcon (Time)
3 Rounds For Time: (15 min cut off)
10 Strict Handstand Push Ups
20 Dumbbell Snatches (50/35)
30 Box Jumps with Step Down
Burn! 12:00pm
"Stop, Go, Stop"
AMRAP 15:
For Meters
Row :30s, Rest :30s
1 Min Transition into:
AMRAP 15:
For Meters:
Run :30s, Rest :30s
*You will run the 400m route for this, and Coach Katie will have a whistle to tell the "go" and "rest" >:)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 20, 2020
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
11:06
2 ab mats 50# DB 24" box jumps
Female Clients
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