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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, October 21, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (3/4)
Workout
Monday, October 21, 2019
Metcon (AMRAP - Rounds and Reps)
"Open Road"
AMRAP 20:
30 Sit Ups
20 Wallball Shots (20/14)
100m Farmer’s Carry (50s/35s)
*Rest 3 Mins, Then
For Time:
1 Mile Run
Record Mile Run Under Comments
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 21, 2019
Male Clients
1
Tyler
Scott
CrossFit 4:30pm
5 + 2
8:42 - Row
2
John
Scarbrough
CrossFit 6:00am
4 + 40
8:05
3
Mark
Hall
CrossFit 6:00am
4 + 50
1600m row, 6:47
Female Clients
1
Kena
Brannan
CrossFit 9:15am
6 + 30
and 9:56 mile
2
Vanessa
Parton
CrossFit 9:15am
6 + 13
8:20 run
3
Leah
Scott
CrossFit 4:30pm
4 + 30
11 min mile
4
Chelsea
Hanks
CrossFit 4:30pm
0 + 0
10:03 run
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