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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Saturday, October 16, 2021 - CrossFit Empire South
Class
(All)
Open Gym
CrossFit 9:15am
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
Workout
Saturday, October 16, 2021
Our rowing clinic will start after class at 10:30am!
Metcon (Time)
21.10.16
Teams of 2
- RX -
For Time:
200 Box Step-ups (24/20")
150 KB Swings (70/53#)
- Partner holds KB in front rack position while other partner works on step-ups.
- Partner seated L Hold while other partner works on KB swings.
- INTERMEDIATE -
For Time:
200 Box Step-ups (20/14")
150 KB Swings (53/35#)
- Partner holds KB in front rack position while other partner works on step-ups.
- Partner holds a seated L-hold on box while partner swings KB.
- BEGINNER -
For Time:
200 Box Step-ups (20")
150 KB Swings (35/25#)
- Partner holds KB in front rack position while other partner works on step-ups.
- Partner holds a seated L-hold on box while partner swings KB.
Skills
With a Partner:
800m KB Farmer Carry
3:00 Plank Hold
- Switch KB carry with partner as needed
Cool Down
Accumulate:
1:00 Pigeon Stretch / Side
2:00 Foam Roll Upper and Lower Back
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 16, 2021
Male Clients
1
Brian
McCoy
CrossFit 9:15am
19:18
With Ronnie
Female Clients
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