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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Friday, January 29, 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):
5 (2/3)
Workout
Friday, January 29, 2021
Metcon (Time)
"Come A Little Bit Closer"
For Time: (20 min time cap)
800m Run
50 Single Arm Devil's Press (50/35)or Burpee Kettlebell Swings (53/35)
50 KB/DB Box Step Ups
After Party!
50 V-Ups For Time
Burn! 12:00pm
3 Rounds:
1:00 Kettlebell Swings
1:00 Single Unders
1:00 Ring Rows
1:00 Air Squats
1:00 Burpees
1:00 Rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 29, 2021
Male Clients
1
Spencer
Harrison
CrossFit 6:00am
13:40
2
Jackson
Chesser
CrossFit 6:00am
17:24
Female Clients
1
Erin
Steinfath
CrossFit: 4:30 PM
11:54
2
Alicia
Harrison
CrossFit: 4:30 PM
15:44
30lb DB
3
Jessica
Rivera
CrossFit: 5:45 PM
18:22
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