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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Turkey Throwdown - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Burn Class
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):
1 (1/0)
Workout
Turkey Throwdown
9:15 Class Only Today
Metcon (AMRAP - Rounds and Reps)
Teams of 4
- RX -
AMRAP 40
6 Muscle Ups any style (can alternate between Ring and Bar)
10 Power Snatch (135/95)
10 Front Squat (135/95)
10 Clean and Jerk (135/95)
Partner A & B work through rounds of AMRAP
Partner C & D run 400 meters together
When partners return from run switch and pick up where partners left off on AMRAP
Partners do not have to perform same variation of MU or Pull-ups
- INTERMEDIATE -
AMRAP 40
10 Chest to Bar or Pull-Ups
10 Power Snatch (95/65)
10 Front Squat (95/65)
10 Clean and Jerk (95/65)
Partner A & B work through rounds of AMRAP
Partner C & D run 400 meters together
When partners return from run switch and pick up where partners left off on AMRAP
- BEGINNER -
AMRAP 40
12 Ring Rows
10 Power Snatch (65/45)
10 Front Squat (65/45)
10 Clean and Jerk (65/45)
Partner A & B work through rounds of AMRAP
Partner C & D run 200 meters together
When partners return from run switch and pick up where partners left off on AMRAP
Metcon (AMRAP - Rounds and Reps)
Teams of 4
- RX -
AMRAP 40
6 Muscle Ups any style (can alternate between Ring and Bar)
10 Power Snatch (135/95)
10 Front Squat (135/95)
10 Clean and Jerk (135/95)
Partner A & B work through rounds of AMRAP
Partner C & D run 400 meters together
When partners return from run switch and pick up where partners left off on AMRAP
Partners do not have to perform same variation of MU or Pull-ups
- INTERMEDIATE -
AMRAP 40
10 Chest to Bar or Pull-Ups
10 Power Snatch (95/65)
10 Front Squat (95/65)
10 Clean and Jerk (95/65)
Partner A & B work through rounds of AMRAP
Partner C & D run 400 meters together
When partners return from run switch and pick up where partners left off on AMRAP
- BEGINNER -
AMRAP 40
12 Ring Rows
10 Power Snatch (65/45)
10 Front Squat (65/45)
10 Clean and Jerk (65/45)
Partner A & B work through rounds of AMRAP
Partner C & D run 200 meters together
When partners return from run switch and pick up where partners left off on AMRAP
Metcon (AMRAP - Rounds and Reps)
Teams of 4
- RX -
AMRAP 40
6 Muscle Ups any style (can alternate between Ring and Bar)
10 Power Snatch (135/95)
10 Front Squat (135/95)
10 Clean and Jerk (135/95)
Partner A & B work through rounds of AMRAP
Partner C & D run 400 meters together
When partners return from run switch and pick up where partners left off on AMRAP
Partners do not have to perform same variation of MU or Pull-ups
- INTERMEDIATE -
AMRAP 40
10 Chest to Bar or Pull-Ups
10 Power Snatch (95/65)
10 Front Squat (95/65)
10 Clean and Jerk (95/65)
Partner A & B work through rounds of AMRAP
Partner C & D run 400 meters together
When partners return from run switch and pick up where partners left off on AMRAP
- BEGINNER -
AMRAP 40
12 Ring Rows
10 Power Snatch (65/45)
10 Front Squat (65/45)
10 Clean and Jerk (65/45)
Partner A & B work through rounds of AMRAP
Partner C & D run 200 meters together
When partners return from run switch and pick up where partners left off on AMRAP
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Whiteboard:
Friday, November 26, 2021
Male Clients
1
Brian
McCoy
CrossFit 9:15am
12 + 0
Just a guess
Female Clients
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