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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Saturday, September 11, 2021 - CrossFit Empire South
Class
(All)
Open Gym
CrossFit 9:15am
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
Saturday, September 11, 2021
Friends and Family Day is today! Bring someone and let's get our WOD on!
Metcon (Time)
"Friends and Family Day"
Team of 2: For Time: (30 min time cap)
40 Plate Ground to Overhead (split reps)
Run 400m (together) (follow same rep scheme for rest of WOD)
40 Kettlebell Swings (53/35) or Dumbbell Snatches
Run 400m
40 Gobet/Dumbbell Squats
Run 400m
40 Burpees
Run 400m
40 Pull Ups
Run 400m
40 Box Jumps (24/20)
Run 400m
40 Alternating Kettlebell/Dumbbell Lunges
Run 400m
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 11, 2021
Male Clients
Female Clients
1
Lissa
Hinely
Open Gym
36:00
After the kettle bells, I did half the reps. I did 2 min bike for...
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