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Components
Bench Press
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, September 22, 2020 - 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 (2/3)
Workout
Tuesday, September 22, 2020
Bench Press
E2:00 x 6 Sets
5-5-5-5-5-6
@70-80%
Metcon (Time)
"Winter is Coming"
Teams of 2 (20 Min Time Cap)
6 Rounds Each of:
15/12 Calorie Assault Bike or 250m Row or 200m Run
8 Burpee Box Jump Overs (24/20)
Burn! 12:00pm
3 Rounds:
30 Wallball Slams
20 Dead Bugs
10 Burpees to a Target
5 Tire Flips
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 22, 2020
Male Clients
1
Josh
Criscoe
CrossFit: 5:45 PM
6 x 6 @ 185 lbs
2
Dustin
Durbin
CrossFit 9:15am
6 x 6 @ 160 lbs
Female Clients
1
Amy
Anton
CrossFit: 5:45 PM
6 x 6 @ 95 lbs
1
Chelsea
Hanks
CrossFit 9:15am
6 x 6 @ 95 lbs
2
Nicole
Saizan
CrossFit 6:00am
6 x 6 @ 55 lbs
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