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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, September 23, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
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
Wednesday, September 23, 2020
Deadlift
E2:00 x 6 Sets
5-5-5-5-5-6
@70-80%
Metcon (Time)
"Drogon"
For Time: (14 min time cap)
-100 Double Unders
30 Sit Ups
-80 Double Unders
25 Sit Ups
-60 Double Unders
20 Sit Ups
-40 Double Unders
15 Sit Ups
-20 Double Unders
10 Sit Ups
RX+: GHD Sit Ups
Cool Down:
Walk a lap around the building
:30s Calf Stretch on Wall/Rig Posts each leg
:30s Cobra Pose
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 23, 2020
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
6 x 6 @ 315 lbs
Female Clients
1
Amy
Anton
CrossFit: 5:45 PM
1 x 6 @ 215 lbs
2
Brandy
Hyche
CrossFit 6:00am
1 x 6 @ 205 lbs
3
Jessica
Rivera
CrossFit: 5:45 PM
6 x 6 @ 155 lbs
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