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Components
OHS
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Friday, July 19, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (5/3)
Workout
Friday, July 19, 2019
OHS
10:00 to build to a heavy set of 5
*attempt 3-4 sets to achieve target
Metcon (Time)
"Scarface"
6 Rounds For time (15 min time cap)
8 Power Snatches (115/85)
8 Bar-Facing Burpees
C.E.
E2:00 x 7:
25' Handstand Walk
3 Ring MUs
1 Squat Snatch
*Start @ 70% of 1RM and build every round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 19, 2019
Male Clients
1
Juan
Ayala
CrossFit 6:00am
1 x 5 @ 185 lbs
PR
2
John
Scarbrough
CrossFit 6:00am
1 x 5 @ 155 lbs
2
Ryan
Lee
CrossFit 9:15am
1 x 5 @ 155 lbs
3
Mark
Hall
CrossFit 6:00am
1 x 5 @ 95 lbs
4
Jay
Scherer
CrossFit 6:00am
1 x 5 @ 75 lbs
Female Clients
1
Kena
Brannan
CrossFit 6:00am
1 x 5 @ 115 lbs
2
Amber
Litteken
CrossFit 6:00am
1 x 5 @ 95 lbs
Wrist pain
3
Chelsea
Hanks
CrossFit 4:30pm
1 x 5 @ 75 lbs
2 at 85
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