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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Wednesday, September 29, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
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):
6 (4/2)
Workout
Wednesday, September 29, 2021
Metcon (Time)
"Genie"
For Time: (15 min time cap)
100 Power Cleans (115/85)
* Every minute 12 Air Squats (Start with air squats) *
Accessory
Goblet Squat: 1 and a Half Reps
E2:00 x 4 Sets:
12 reps
*Build to a moderate weight, stay the same or build across
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 29, 2021
Male Clients
1
Josh
Criscoe
CrossFit: 5:45 PM
10:24
2
Brian
McCoy
CrossFit 6:00am
11:25
3
Dustin
Durbin
CrossFit 6:00am
14:56
4
Greg
Cooke
CrossFit 6:00am
15:00
95 power cleans
Female Clients
1
Sydnee
Baker
CrossFit: 4:30 PM
9:41
Ow
2
Kharen
Mercado
CrossFit: 4:30 PM
15:00
5lb on beginner bar
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