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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
220104 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit: 12:00 PM
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):
11 (4/7)
Workout
220104
Skills
8 sets:
:20 double-unders
- rest :10
Metcon (Distance)
- RX -
5 rounds for distance:
1:40 on / :20 off
-Rest 2:00
4 rounds for distance:
1:40 on / :20 off
- Row, bike, or run
- INTERMEDIATE -
Same as RX
- BEGINNER -
Same as RX
Cool Down
5 sets:
:20 banded hamstring stretch / side
:30 t-spine foam roll
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 04, 2022
Male Clients
1
Dustin
Durbin
CrossFit 6:00am
4138 meters
row 2295, 1843
2
Jackson
Chesser
CrossFit: 12:00 PM
3850 meters
Kept 500m pace under 2:00
3
Brian
McCoy
CrossFit 6:00am
3551 meters
2001 1550
4
Scott
Anton
CrossFit 6:00am
8849.5 meters
Bike
Female Clients
1
Nicole
Saizan
CrossFit 6:00am
3485 meters
1913 1572
2
Alicia
Harrison
CrossFit: 12:00 PM
3474 meters
1-1930m 2-1544m
3
Amy
Anton
CrossFit: 5:45 PM
3354 meters
Row
4
Brandy
Hyche
CrossFit 6:00am
3320 meters
Row 1652, 1668
5
Hannah
Hall
CrossFit: 4:30 PM
5400 meters
4000 m bike 1400 m rower
6
Cayla
Garrett
CrossFit: 4:30 PM
5252 meters
1888m row/3365m bike
7
Jessica
Johnson
CrossFit 6:00am
3386 meters
1:1886 2:1458
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