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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, September 3, 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):
4 (1/3)
Workout
Thursday, September 3, 2020
Tabata Core!
20s Work/ 10s Rest for 8 Rounds of:
Wallball Flutter Kicks
https://youtu.be/eV6oFWV54WE
Metcon (Time)
"Michael F. Lynch"
For Time:
100 meter Farmer's Carry (2x53/35)
20 Back Squats (225/155 lb)
100 Double-Unders
20 Deadlifts (225/155 lb)
100 meter Farmer's Carry (2x53/35)
This Firefighter Hero WOD is is dedicated to Michael Lynch, FDNY, Ladder 4, who was killed on September 11, 2001.
Lieutenant Lynch was last seen on Sept. 11 helping people trapped in an elevator in the lobby of 2 World Trade Center.
Burn! 12:00pm
4 Rounds:
400m Run
15 Burpees
200m Run Backwards
Rest 1 min between rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 03, 2020
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
10:17
205#
Female Clients
1
Amy
Anton
CrossFit: 5:45 PM
7:45
Rx weight; 200 SUs
2
Alicia
Harrison
CrossFit: 4:30 PM
8:31
135lbs
3
Emma
Clark
CrossFit: 4:30 PM
9:35
135lbs
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