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Components
Thruster
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Saturday, December 7, 2019 - CrossFit Empire South
Class
(All)
Team WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
Workout
Saturday, December 7, 2019
Thruster
Teams of 3:
In 15 mins, each athlete finds a heavy 3 rep thruster from the ground
*First rep may be a squat clean into a thruster
*Score is total weight of team
Metcon (AMRAP - Rounds and Reps)
"Hot and Heavy"
Teams of 3: AMRAP 30:
60 Cal Row
50 Pull-Ups
40 Power Cleans
30 Thrusters
Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 07, 2019
Male Clients
1
Jay
Scherer
Team WOD
1 x 0 @ 165 lbs
Female Clients
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