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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, November 18, 2020 - 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):
2 (1/1)
Workout
Wednesday, November 18, 2020
Metcon (Time)
"Sprint It Out"
For Time: (20 min time cap)
--15/12 Cal Bike or 250m Row or 200m Run
10-9-8-7-6-5-4-3-2-1
--Burpee Pull Ups
There are 10 rounds in this workout, each round you will perform the same distance on bike/row/run. Round 1 you will start with 10 burpee pulls, round 2 after the bike/row/run, you will perform 9 burpee pulls, and continue in this pattern until all reps are completed or time capped.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 18, 2020
Male Clients
1
Jackson
Chesser
CrossFit 9:15am
21:26
Bike
Female Clients
1
Jessica
Rivera
CrossFit: 5:45 PM
20:00
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