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Components
Bench Press
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Tuesday, March 30, 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):
9 (3/6)
Workout
Tuesday, March 30, 2021
Bench Press
E2:30 x 5 Sets
5 reps @ 77.5% of 1RM
Metcon (AMRAP - Rounds and Reps)
"Batman"
AMRAP 15:
500/400m Row
25 Box Jumps (24/20)
5-10-15-20-25 . . .
Pullups
Burn! 12:00pm
For Time:
750m Row
@5 min on the clock:
10 min EMOM
odd - 10 Dumbbell push press
even - 10 Box jumps/steps
@15 min on the clock
750m Row For Time
Time Cap 20:00
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 30, 2021
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
5 x 5 @ 165 lbs
2
Brian
McCoy
CrossFit 9:15am
1 x 5 @ 115 lbs
3
Earl
Freeman
CrossFit: 5:45 PM
1 x 5 @ 85 lbs
Female Clients
1
Cayla
Garrett
CrossFit 6:00am
5 x 5 @ 115 lbs
77.5%
2
Alli
Summers
CrossFit: 4:30 PM
1 x 5 @ 105 lbs
3
Alicia
Harrison
CrossFit: 4:30 PM
5 x 5 @ 95 lbs
4
Jessica
Rivera
CrossFit: 5:45 PM
1 x 5 @ 85 lbs
4
Melissa
Waters
CrossFit: 4:30 PM
1 x 5 @ 85 lbs
5
Tammy
Criscoe
CrossFit: 4:30 PM
5 x 5 @ 75 lbs
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