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Components
Nate
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, November 4, 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):
1 (1/0)
Workout
Thursday, November 4, 2021
Nate (AMRAP - Rounds and Reps)
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (70/53#
-Intermediate-
AMRAP 20:
2 Strict Burpee Pull-ups
4 Handstand Push-ups
8 KB Swings (53/35#)
-Beginner-
AMRAP 20:
4 Ring Rows
4 Jumping Ring Dips
6 Push-ups
8 KB Swings (35/26#)
Cool Down
3 Sets:
:30 Couch Stretch / Side
:30 Foam Roll Lower Back
:30 Foam Roll Lats / Sidet
Burn! 12:00pm
For Time:
200m Run
50 Ground to Overhead
10 Sit Ups
200m Run
40 Ground to Overhead
20 Sit Ups
200m
30 Ground to Overhead
30 Sit Ups
200m Run
20 Ground to Overhead
40 Sit Ups
200m Run
10 Ground to Overhead
50 Sit Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 04, 2021
Male Clients
1
Brian
McCoy
CrossFit 6:00am
10 + 0
Female Clients
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