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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, October 25, 2021 - 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):
3 (0/3)
Workout
Tuesday, October 25, 2021
Skills
3 Sets For Load:
10 Front Squats
- Rest 1:30 between sets
Metcon (Time)
- RX -
3 Rounds For Time (20min Time Cap):
800m Run
50 Deadlifts (95/65#)
- INTERMEDIATE -
3 Rounds For Time:
800m Run
50 Deadlifts (75/55#)
- BEGINNER -
3 Rounds For Time:
600m Run
25 Deadlifts (75/55#)
Cool Down
Accumulate:
1:00 Banded Hamstring Stretch / Side
1:00 Pigeon Stretch / Side
Burn! 12:00pm
2 Rounds For Time (30min cut off)
750m Row
15 Burpee Box Jump Overs
30 Cal Bike
15 Burpee Box Jump Overs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 26, 2021
Male Clients
Female Clients
1
Mary
Covey
CrossFit: 4:30 PM
19:41
2
Kharen
Mercado
CrossFit: 4:30 PM
18:10
400 meters 30 deadlift @ 25lb
3
Courtney
Weaver
CrossFit 9:15am
19:45
600 meter run/ 65#
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