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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Thursday, April 8, 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, April 8, 2021
Deadlift
E2:00 x 5 Sets
2 reps @ 79% of 1RM
Metcon (Time)
"Coach Rico's Dodgeball"
4 Rounds For Time: (when you finish today)
Run 600m (moderate/fast)
Rest 2:00
Run 400m (fast)
Rest 1:00
Run 200m (faster)
Rest 0:30
*Record total time including rest
Burn! 12:00pm
EMOM x 20 (20 mins)
Min. 1 -15 Ab Mat Sit ups
Min. 2 -10 Burpees
Min 3 - 5 Sandbag Cleans or 15 Dumbbell Cleans
Min 4 - 10 Cal Assault Bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 08, 2021
Male Clients
1
Brian
McCoy
CrossFit 6:00am
1 x 2 @ 245 lbs
Female Clients
1
Jessica
Rivera
CrossFit: 5:45 PM
1 x 2 @ 175 lbs
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