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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, November 26, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
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):
1 (0/1)
Workout
Thursday, November 26, 2020
Join us for our annual Turkey WOD at 9:15am!
Metcon (Time)
"Turkey Chipper"
By In: 1 Mile Run
50 Kettlebell Swings/Dumbbell Snatches (50/35)
50 Box Jumps
50 Sit Ups
50 Alternating Medball Overhead Lunges
50/35 Cal Row or Bike
50 Deadlifts (185/125)
Cash Out: 1 Mile Run
Scaling Option:
800m Run or 600mWalk
50 Russian KB or DB Swings
50 Step Ups to a Box or Plates
50 Russian Twist
50 Front Rack Medball Lunges
40/30 Cal Row or Bike
50 Deadlifts (weight down)
800m Run or Walk 600m
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 26, 2020
Male Clients
Female Clients
1
Jessica
Rivera
CrossFit 9:15am
44:00
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