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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, November 23, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
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
Monday, November 23, 2020
*Please wipe down equipment after use, wash hands before and after class, take that vitimin c and zinc daily! *SIGN UP FOR BATTLE OF THE BOXES THROWDOWN! WHAT ARE YOU WAITING FOR?!
Metcon (Time)
"Daniel"
For Time: (22 min time cap)
50 Pull-ups
400 meter run
21 Thrusters (95/65)
800 meter run
21 Thrusters (95/65)
400 meter run
50 Pull-ups
* Scaling option 1
For time:
35 Pull-ups
300 meter run
15 Thrusters (75/55)
600 meter run
15 Thrusters (75/55)
300 meter run
35 Pull-ups
* Scaling option 2
For time:
50 Ring Rows
300 meter row
15 Dumbbell Thrusters (light)
600 meter row
15 Dumbbell Thrusters (light)
300 meter row
50 Ring Rows
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 23, 2020
Male Clients
1
Spencer
Harrison
CrossFit 6:00am
17:40
2
Dustin
Durbin
CrossFit 9:15am
13:57
1st scaled option
Female Clients
1
Amy
Anton
CrossFit: 5:45 PM
17:19
Scaling Option 1 with banded PUs
2
Jessica
Rivera
CrossFit: 5:45 PM
21:00
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