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Components
Floor Press
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Friday, July 3, 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
Friday, July 3, 2020
The key to success is to focus on goals, not obstacles.
Floor Press
E2:00 x 5 Sets
6 reps for load
Metcon (Time)
"Battleship"
5 Rounds For Time: (15 min cut off)
10 Front Squats (155/105)
20/15 Calorie Row or Bike
Burn! 12:00pm
For Time:
50 Wallball Sit Ups
40 Push Ups
30 Box Step Ups
20 Dips
10 Burpees
600m Run
10 Burpees
20 Dips
30 Box Step Ups
40 Push Ups
50 WallBall Sit Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 03, 2020
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
1 x 6 @ 165 lbs
Female Clients
1
Mary
Northcutt
CrossFit 9:15am
1 x 6 @ 85 lbs
1
Melissa
Waters
CrossFit 9:15am
1 x 6 @ 85 lbs
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