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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
211221 - 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):
7 (3/4)
Workout
211221
Deadlift
5 sets for load:
3 deadlifts
Metcon (AMRAP - Rounds and Reps)
211221
- RX -
AMRAP 10:
15 wall balls (20/14 lb) (10/9 ft)
1 rope climb (15 ft)
- INTERMEDIATE -
AMRAP 10:
15 wall balls (14/10 lb) (10 ft/9 ft)
1 rope climb (10 ft)
- BEGINNER -
AMRAP 10:
15 wall balls (10/6 lb) (10 ft/9 ft)
3 strict chin-ups
Cool Down
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts
Burn! 12:00pm
AMRAP 15
15 Cal Bike
15 DB Thrusters
10 alt. DB renegade rows
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 21, 2021
Male Clients
1
Dustin
Durbin
CrossFit 6:00am
1 x 3 @ 355 lbs
2
Jackson
Chesser
CrossFit 9:15am
1 x 3 @ 315 lbs
245; 275; 275; 295; 315
3
Earl
Freeman
CrossFit: 5:45 PM
1 x 3 @ 175 lbs
Female Clients
1
Brandy
Hyche
CrossFit 6:00am
1 x 3 @ 275 lbs
235, 255,265,275
2
Erin
Steinfath
CrossFit: 5:45 PM
1 x 3 @ 245 lbs
3
Alicia
Harrison
CrossFit: 4:30 PM
1 x 3 @ 225 lbs
4
Riley
Doyle
CrossFit 9:15am
1 x 3 @ 190 lbs
155,165,175,185,190
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