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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Thursday, January 21, 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):
2 (1/1)
Workout
Thursday, January 21, 2021
Metcon (AMRAP - Rounds)
"Klaw"
AMRAP 20 (Teams of 2)
2000/1600m Row
M/F-1800m
-in remaining time-
Max Rounds
20 Burpee Box Jump Overs (24/20)
10 Power Snatch (185/125)
*split all reps as desired
After Party!
4 sets
15 GHD’s OR 20 Abmat situps
Burn! 12:00pm
For Time:
30 Dbell Push Press
30 Ring Rows
30 Dbell Snatch
30 Sit ups
30 Pike Push Ups
30 Laying Toes to Rig
30 Box Jumps
30 Dbell Squats
30 Wallball over Shoulder
30 Lunges
30 Burpees
Then
-500m Row-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 21, 2021
Male Clients
1
Brian
McCoy
CrossFit 6:00am
3 Rounds
With Jackson 3 + 4
Female Clients
1
Jessica
Rivera
CrossFit: 5:45 PM
3 Rounds
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