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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, October 23, 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):
10 (6/4)
Workout
Wednesday, October 23, 2019
Metcon (Time)
"Jack in the Box"
For Time: (35 min time cap)
1000 Meter Row
75/50 Caloire Bike or 800m run
50 Box Jump Overs (24/20)
75/50 Calorie Bike or 800m run
1000 Meter Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 23, 2019
Male Clients
1
John
Scarbrough
CrossFit 6:00am
20:49
Run
2
Robin
Brown
CrossFit 4:30pm
22:00
3
Tyler
Scott
CrossFit: 6:30 PM
22:40
4
Mark
Hall
CrossFit 6:00am
22:04
2k row, 8:0, 50bx, 2k row 8:07
5
Luke
Harris
Open Gym
26:52
6
Parker
Dickson
Open Gym
31:19
Female Clients
1
Vanessa
Parton
CrossFit: 5:30 PM
20:19
2
Kena
Brannan
CrossFit 9:15am
23:18
3
Melissa
Waters
CrossFit 6:00am
23:17
2k row 50 step overs @16” 2k row
4
Leah
Scott
CrossFit: 6:30 PM
26:46
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