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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Thursday, September 19, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit 5:45pm
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, September 19, 2019
Friends and Family Week!
Metcon (Time)
"Goat Day"
or
A.) Build to a heavy 1RM Strict Pull Up
B.) 4 Rounds For Time: (25 min cut off)
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200m weighted run or odd object
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 19, 2019
Male Clients
1
Jay
Scherer
CrossFit 6:00am
23:12
Single pull up last 1.5
Female Clients
1
Leah
Scott
CrossFit 6:00am
24:27
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