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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, September 18, 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):
1 (1/0)
Workout
Wednesday, September 18, 2019
Friends and Family Week!
Metcon (3 Rounds for reps)
"Bar Crawl"
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)
C.E.
3 Rounds:
2 Minute Window:
15/12 Calorie Row
10 Chest to Bar Pull-Ups
Max Wallballs (20/14)
Rest 30 Seconds Between Rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 18, 2019
Male Clients
1
Mark
Hall
CrossFit 6:00am
27 Total Reps
225lb deadlift new PR
Female Clients
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