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Components
Near Death by Deadlifts
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, December 23, 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):
6 (3/3)
Workout
Monday, December 23, 2019
Reminder: No Classes Christmas Eve and Christmas Day this week! Enjoy time with your families!
Near Death by Deadlifts
EMOM x 10
Min 1: 1 Deadlift
Min 2: 2 Deadlifts
Min 3: 3 Deadlifts..
Continue pattern for rest of 10 mins.
To be perform at 45% of 1RM Deadlift.
Metcon (AMRAP - Rounds and Reps)
"Mary"
AMRAP 20:
5 Handstand Push Ups
10 Pistol Squats
15 Pull Ups
This is a CrossFit benchmark WOD.
We can modify each of these movements in many different ways. Come in and get a great workout before Christmas!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 23, 2019
Male Clients
1
Jay
Scherer
CrossFit 6:00am
1 x 10 @ 135 lbs
2
Scott
Anton
CrossFit 6:00am
1 x 10 @ 120 lbs
3
Mark
Hall
CrossFit 6:00am
1 x 10 @ 75 lbs
Female Clients
1
Amy
Anton
CrossFit 9:15am
1 x 10 @ 135 lbs
2
Melissa
Waters
CrossFit 9:15am
1 x 10 @ 125 lbs
3
Jessie
English
CrossFit 9:15am
1 x 10 @ 95 lbs
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