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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Friday, December 11, 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):
6 (4/2)
Workout
Friday, December 11, 2020
Metcon (Time)
"Hold Onto Your Butts"
For TIme: (20 min time cap)
30 Power Cleans (115/80)
50 Abmat Sit Ups or 30 Toes to Bar
30 Box Jumps (24/20)
30 Shoulder to Overhead (115/80)
30 Box Jumps (24/20)
50 Abmat Sit Ups or 30 Toes to Bar
30 Power Cleans (115/80)
Burn! 12:00pm
AMRAP 18; Teams of 2:
100 Mountain Climbers
100 Wallball Sit Ups
100 Plate Hops
100 Wallball Thrusters
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 11, 2020
Male Clients
1
Jackson
Chesser
CrossFit 6:00am
17:01
2
Dustin
Durbin
CrossFit 9:15am
19:14
3
Brian
McCoy
CrossFit 6:00am
15:24
95#
4
Kenny
Adams
CrossFit 9:15am
16:55
Rx
Female Clients
1
Jessica
Rivera
CrossFit: 5:45 PM
19:00
65lb
2
Amy
Anton
CrossFit: 5:45 PM
19:04
80lb; box step ups
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