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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, December 16, 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, December 16, 2020
Metcon (Time)
"Christmas Fudge"
2 Rounds For Time: (18 min time cap)
50/40 Calorie Row
100ft Front Rack Double Dumbbell Lunge (2x50/2x35)
40 Toes to Bar
After Party!
10 min Double Under Practice
OR
30 Unbroken Double Unders EMOM x 10
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 16, 2020
Male Clients
1
Brian
McCoy
CrossFit 6:00am
17:17
35
2
Jackson
Chesser
CrossFit 6:00am
18:00
Female Clients
1
Amy
Anton
CrossFit: 5:45 PM
14:18
Walking lunge-left knee still bothering me; knees AHAP
2
Jessica
Rivera
CrossFit: 5:45 PM
18:00
25lbs
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