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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, October 9, 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):
1 (1/0)
Workout
Friday, October 9, 2020
Metcon (Time)
"Brown Sugar Cinnimon PopTart
For Time: (30 min time cap)
200/160 Cal Bike or Row
Every 3:00
3 Power Snatch (155/105)
4 Overhead Squats (155/105)
3 Bar Muscle Ups
* Scaling option
For Time: (30 min time cap)
150/120 Cal Bike or Row
Every 3:00
3 Power Snatch (105/70)
4 Overhead Squats (105/70) (Scale to back squats if overhead mobility is a limiting factor)
3 Burpee Pull up
Burn! 12:00pm
2 Rounds: (30 min time cap)
60 Cal Row
50 Sit Ups
40 Alternating Jumping Lunges
30 Plank DB Pull Throughs
20 Devil's Press
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 09, 2020
Male Clients
1
Dustin
Durbin
CrossFit: 4:30 PM
14:05
Scaled option
Female Clients
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