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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Friday, October 2, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
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):
4 (3/1)
Workout
Friday, October 2, 2020
Deadlift
E1:30 x 6 Sets
4 reps @ 75-85% of 1RM
Metcon (Time)
"Jackie"
For Time: (12 min time cap)
1000m Row
50 Thrusters (45/35)
30 Pull Ups
Burn! 12:00pm
EMOM x 20
Min 1: :40s of Row
Min 2: :40s of Kettlebell Swings
Min 3: :40s of Shuttle Sprints
MIn 4: :40s of Burpees
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Friday, October 02, 2020
Male Clients
1
Jackson
Chesser
CrossFit 6:00am
1 x 4 @ 315 lbs
315 across all 6 sets
1
Spencer
Harrison
CrossFit 6:00am
1 x 4 @ 315 lbs
2
Dustin
Durbin
CrossFit 9:15am
6 x 4 @ 275 lbs
Female Clients
1
Amy
Anton
CrossFit: 4:30 PM
1 x 4 @ 215 lbs
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