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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Thursday, September 5, 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):
3 (2/1)
Workout
Thursday, September 5, 2019
Metcon (AMRAP - Rounds and Reps)
"Goat Day"
or
"Slam Dunk"
AMRAP 15:
200 Meter Run
15 Wallball Sit Up Throws (20/14)
3 Rope Climbs
*Wallball Sit Up Throws: Athlete starts with feet on the wall, sitting down. Athlete will touch the WB behind head on the floor, then athlete while sitting up will throw WB to wall. Repeat.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 05, 2019
Male Clients
1
Jay
Scherer
CrossFit 6:00am
5 + 0
2
John
Scarbrough
CrossFit 6:00am
4 + 2
Fully vested
Female Clients
1
Emily
McGill
CrossFit 5:45pm
3 + 0
3 + run
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