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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, December 5, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (2/1)
Workout
Thursday, December 5, 2019
Metcon (AMRAP - Rounds and Reps)
"Goat Day"
or
"Pull Your Own Weight"
E2:00 x 4 Sets of 8 reps:
Bent Over Barbell Rows (135/95)
then
E2:00 x 4 Sets for 12 reps:
DB Bicep Curls
*Each set is directly followed by 3 strict pull ups or ring rows
-Rest 5 Mins-
Then
"Mood Swing"
AMRAP 16:
400m Run
12 Kettlebell Swings (70/53)
2 Rope Climbs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 05, 2019
Male Clients
1
Jay
Scherer
CrossFit 6:00am
4 + 210
105 bent over barbell 15 lb curls Strict pullups
2
Charles
Clark
CrossFit: 6:30 PM
3 + 0
Female Clients
1
Chelsea
Hanks
CrossFit 4:30pm
2 + 12
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