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Components
Squat Clean and Jerk
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, November 25, 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):
4 (2/2)
Workout
Wednesday, November 25, 2020
Squat Clean and Jerk
EMOM x 10
2 reps @ 75%
Metcon (AMRAP - Rounds and Reps)
"Dragon Ball Z"
AMRAP 12
20 Wall Balls (20/14)
20 Toes to Bar
* Scaling option 1
AMRAP 12
15 Wall Balls (20/14)
15 Toes to Bar
* Scaling option 2
AMRAP 12
20 Wall Balls (weight down)
20 Knees to Elbows or Candle Sticks
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 25, 2020
Male Clients
1
Spencer
Harrison
CrossFit 6:00am
10 x 2 @ 165 lbs
2
Dustin
Durbin
CrossFit 9:15am
10 x 2 @ 135 lbs
Female Clients
1
Chelsea
Hanks
CrossFit: 4:30 PM
1 x 2 @ 100 lbs
2
Jessica
Rivera
CrossFit: 5:45 PM
10 x 2 @ 65 lbs
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