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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Tuesday, June 9, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Burn Class
Open Gym
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):
3 (1/2)
Workout
Tuesday, June 9, 2020
"Each new day is a new opportunity to imporve yourself. Take it. Make the most of it."
Metcon (AMRAP - Rounds)
Death by 10m Sprints
(12 min cut off)
Minute 1: 1 sprint
Minute 2: 2 sprints
Minute 3: 3 sprints
..continue this patterned until athlete cannot make the sprints in that certain amount of time or 12 mins.
Metcon (AMRAP - Rounds and Reps)
"Quarter Zip"
AMRAP 25:
400 Meter Run
3 Rounds:
4 Strict Pull-ups
8 Alternating Dumbbell Power Snatches (50/35)
12 Jumping Lunges
Burn! 12:00pm
For Time:
5 Banded Burpees
5 Russian KB Swings (70/53)
5 Sit Ups
10 Banded Burpees
10 Russian Kettlebell Swings
10 Sit Ups
20 Banded Burpees
20 Russian Kettlebell Swings
20 Sit Ups
30 Banded Burpees
30 Russian Kettlebell Swings
30 Sit Ups
20 Banded Burpees
20 Russian KB Swings
20 Sit Ups
10 Banded Burpees
10 Russian KB Swings
10 Sit Ups
5 Banded Burpees
5 Russian KB Swings
5 Sit Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 09, 2020
Male Clients
1
Charles
Clark
CrossFit: 5:45 PM
12 Rounds
Female Clients
1
Jessica
Rivera
CrossFit: 5:45 PM
12 Rounds
1
Mary
Northcutt
CrossFit: 4:30 PM
12 Rounds
Cal Row
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