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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Saturday, November 6, 2021 - CrossFit Empire South
Class
(All)
Open Gym
CrossFit 9:15am
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
Saturday, November 6, 2021
Metcon (AMRAP - Rounds and Reps)
-RX-
AMRAP 12:
5 Front Squats (185/125#)
10 Chest-to-Bar Pull-ups
20 Double Unders
-Intermediate-
AMRAP 12:
5 Front Squats (135/95#)
10 Pull-ups
20 Double Unders
-Beginner-
AMRAP 12:
5 Front Squats (95/65#)
5 Single-Arm Ring Rows / Arm
20 Single Unders
Skills
3 Sets:
12 DB Split Squats / Leg
12 Single-Arm Ring Row / Arm
Cool Down
Accumulate:
1:00 Pigeon Stretch / Side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 06, 2021
Male Clients
Female Clients
1
Cheyenne
Eakin
CrossFit 9:15am
5 + 0
65 lbs front squats Ring rows 2 single unders, 1 double under
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