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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, October 30th, 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):
2 (1/1)
Workout
Friday, October 30th, 2020
Metcon (Time)
For Time: (14 min time cap)
30-20-10
Chest to Bar Pull Ups
15-10-5
Overhead Squats (155/105)
Burn! 12:00pm
Running Day!
1200m Run
Rest 2:00
400m Run
Rest 2:00
400m Run
Rest 2:00
400m Run
Rest 2:00
400m Run
Rest 2:00
1200m Run
Rest 5 mins:
200m Sprint
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 30, 2020
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
9:09
115# OHS CoB PUs - not good today
Female Clients
1
Amy
Anton
Open Gym
8:44
2 green bands; 75lb
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