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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, November 6, 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):
4 (2/2)
Workout
Friday, November 6, 2020
Metcon (Time)
5 Rounds For Time: (30 min time cap)
600m Run
20 Overhead Squats (75/55)
20 Sumo Deadlift High Pulls (75/55)
After Party!
3 Rounds Not For Time:
:30s Top of Rings Hold
15 Back Extensions
15 GHDs
Burn! 12:00pm
For Time: Running Day! Making our way to that 5K!
Run 1 Mile
Rest 5 Mins
Run 800m
Rest 2 Mins
Run 800m
Rest 5 Mins
Run 1 Mile
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 06, 2020
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
30:00
DNF 4 + through last run
2
Thomas
Hill
CrossFit: 4:30 PM
29:14
Female Clients
1
Jessica
Rivera
CrossFit: 5:45 PM
30:00
1
Lindsey
Walston
CrossFit 6:00am
30:00
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