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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Thursday, January 14, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
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):
1 (1/0)
Workout
Thursday, January 14, 2021
"Tabata Core"
20s Work/10s Rest 8 Rounds of:
Hollow Rocks
Metcon (3 Rounds for time)
"The Gunslinger"
EMOM x 10 min
200/175m Row
- Rest 2:00 -
EMOM x 10 min
5 Power Snatch (115/80)
* Weight must be Touch and Go
- rest 2:00 -
EMOM x 10 min
10 Bar facing Burpees
(Masters 45+)
175/150M Row
5 Power Snatches @ (95/65)
8 Bar Facing Burpees
*Same time duration as above
Burn! 12:00pm
Buy In: 1 Mile Run
-into-
AMRAP 15:
3, 6, 9, 12, 15...
Goblet Squats
Sit Ups
KB/DB Deadlifts
Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 14, 2021
Male Clients
1
Jackson
Chesser
CrossFit 6:00am
33:00
Female Clients
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