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Components
Shoulder Press
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, August 24, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
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):
5 (4/1)
Workout
Tuesday, August 24, 2021
Shoulder Press
E2:00 x 4 Sets
6 reps @ 80%
Metcon (Time)
"Headstrong"
21-15-9* (10 min time cap)
Calories Assault Bike
Power Snatch (105/75)
*15-12-7 Calories for women
30-21-13 Cal Row for men
21-15-9 Cal Row for women
Burn! 12:00pm
For Time: (40 min time cap)
100ft Double Dumbbell Overhead Walk
50 Step Ups
40 Double DB Power Cleans
30 Burpee Ring Rows
20 Double DB Thrusters
10 Rope Climbs or Body Weight Pulls On Rope
20 Double DB Thrusters
30 Burpee Ring Rows
40 Double DB Power Cleans
50 Step Ups
100ft Double DB Overhead Walk
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 24, 2021
Male Clients
1
Dustin
Durbin
CrossFit 6:00am
4 x 6 @ 115 lbs
1
Greg
Cooke
CrossFit 6:00am
4 x 6 @ 115 lbs
2
Brian
McCoy
CrossFit 6:00am
4 x 6 @ 105 lbs
3
Chris
Finch
CrossFit 6:00am
4 x 6 @ 85 lbs
Female Clients
1
Sydnee
Baker
CrossFit: 4:30 PM
4 x 6 @ 80 lbs
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