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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Tuesday, December 31, 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):
4 (2/2)
Workout
Tuesday, December 31, 2019
9:00am WOD today only! Come in and warm up on your own. Door will open at 8:30am. Let’s send 2019 out with a bang!
Metcon (Time)
"Empire South’s New Year’s Eve Chipper"
For Time: (50 min cut off)
Buy-in: 800m Run
31 Bear Complex (95/65) RX+(135/95)
31 Barbell Push Ups
31 Chest to Bar Pull Ups
31 Box Jump Overs
31 Handstand Push Ups
31 Alternating KB Front Rack Lunges
31 Burpee to Kettlebell Swing (53/35) RX+ (70/53)
31 Sit Ups
Cash Out: 800m Run
Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press
*Including all five movements of the Bear Complex, we have 12 movements and 31 reps to represent month and day, and a total of a 1 mile run for another awesome year of CrossFit!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 31, 2019
Male Clients
1
John
Scarbrough
CrossFit 9:15am
50:05
2
Jay
Scherer
CrossFit 9:15am
49:45
Rx except HSPU/like pushups
Female Clients
1
Zee
Jones
CrossFit 4:30pm
44:00
0900am
2
Sydnee
Baker
CrossFit 9:15am
37:10
Pull-ups 30# dB press 44# kB
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