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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, November 17, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
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
Wednesday, November 17, 2021
Skills
EMOM 10:
Minute 1 | 2 Hang Power Cleans
Minute 2 | 3 Weighted Strict Pull-ups
Metcon (Time)
- RX -
For Time (Time Cap 12min):
21-18-15-12-9-6-3
Pull-ups
Hang Power Cleans (95/65 lb)
- INTERMEDIATE -
For Time:
14-12-10-8-6-4-2
Pull-ups
Hang Power Cleans (95/65 lb)
- BEGINNER -
For Time:
21-18-15-12-9-6-3
Jumping Pull-ups
Hang Power Cleans (45/35 lb)
Cool Down
2 Sets:
:45 Alternating Scorpion Stretch
:45 Sit and Reach
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 17, 2021
Male Clients
1
Earl
Freeman
CrossFit: 4:30 PM
9:24
65 power clean; ring rows
2
Dustin
Durbin
CrossFit 6:00am
12:00
-19
Female Clients
1
Cayla
Garrett
CrossFit: 4:30 PM
8:02
Intermediate
2
Chelsea
Hanks
CrossFit: 4:30 PM
11:31
14-12-10-8-6-4-2 pull ups
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