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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
21.11.29 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
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):
10 (3/7)
Workout
21.11.29
Metcon (Time)
- RX -
For Time: (15min Time Cap)
21 Deadlifts (225/155#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run
- INTERMEDIATE -
For Time:
21 Deadlifts (155/105#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run
- BEGINNER -
For Time:
21 Deadlifts (95/65#)
400m Run
15 Deadlifts
300m Run
12 Deadlifts
200m Run
9 Deadlifts
200m Run
Skills
2 Sets:
1:00 GHD Sit-ups
1:00 Plank Hold
1:00 Good Mornings
Cool Down
3 Sets:
:30 Groiner Stretch / Side
:30 Calf Stretch / Side
:30 Seated Torso Twist
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 29, 2021
Male Clients
1
Riley
Garrett
CrossFit: 5:45 PM
11:55
225
2
Brian
McCoy
CrossFit 9:15am
11:10
165 Row
3
Earl
Freeman
CrossFit: 5:45 PM
13:17
Bike 96 cal; deadlift 115
Female Clients
1
Brandy
Hyche
CrossFit 6:00am
11:43
20 cals on bike. 155lb deadlift
2
Alicia
Harrison
CrossFit: 4:30 PM
13:32
3
Chelsea
Hanks
CrossFit: 4:30 PM
13:40
4
Melissa
Waters
CrossFit: 4:30 PM
17:11
5
Nicole
Cooke
CrossFit 9:15am
12:16
135#
6
Cayla
Garrett
CrossFit 6:00am
12:25
115# / row 400m
7
Sarah
Williams
CrossFit: 5:45 PM
14:18
135#
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