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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Saturday, November 28, 2020 - 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):
3 (2/1)
Workout
Saturday, November 28, 2020
This is one of the WODs for the Battle of the Boxes Throwdown! This will be a good time to come test it out and make a game plan for that day!
Metcon (AMRAP - Rounds and Reps)
"Row Mania"
AMRAP 20:
Advanced:
500m row
12 pull-ups
50 air squats
12 shoulder to overhead (95/65)
Intermediate:
400m row
12 Jumping pull-ups
50 air squats
12 shoulder to overhead (65/45)
Beginner:
300m row
12 ring rows
30 air squats
12 DB shoulder to overhead (20/10)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 28, 2020
Male Clients
1
Dustin
Durbin
Open Gym
4 + 0
Adv
2
Parker
Dickson
CrossFit 9:15am
2 + 500
Female Clients
1
Nicole
Saizan
CrossFit 9:15am
3 + 350
Intermediate
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