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Components
Bench Press
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, September 30th, 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):
3 (1/2)
Workout
Wednesday, September 30th, 2020
Bench Press
E1:30 x 6 Sets
4 reps @ 75-85% of 1RM
Metcon (Time)
"Treat Yo Self"
4 Rounds For Time: (20 min time cap)
400m Run
40 Air Squats
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Wednesday, September 30, 2020
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
6 x 4 @ 175 lbs
Female Clients
1
Amy
Anton
CrossFit: 5:45 PM
1 x 4 @ 105 lbs
2
Chelsea
Hanks
CrossFit: 4:30 PM
1 x 4 @ 95 lbs
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