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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Saturday, November 13, 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):
0 (0/0)
Workout
Saturday, November 13, 2021
Metcon (Time)
Teams of 2
-RX-
For Time:
2500/2000m Row
160 Toes-to-Bars
20 Rope Climbs
-Intermediate-
For Time:
2500/2000m Row
80 Toes-to-Bars
10:00 Rope Climb Attempts
-Beginner-
For Time:
2000/1600m Row
100 Hanging Knee Raises
50 Pull-to-Stands
Skills
50 Alternating Weighted Single-Leg Squats
- or -
3 Sets x 10 DB Split Squats / Leg
( Increase loading as long as you can maintain sets of 7-10 reps in a row)
Cool Down
Accumulate:
1:00 Pigeon Stretch / Side
1:00 Tricep Foam Roll / Side"
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 13, 2021
Male Clients
Female Clients
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