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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Friday, Decmeber 18, 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):
2 (2/0)
Workout
Friday, Decmeber 18, 2020
We will not have 4:30pm or 5:45pm class this afternoon so our coaches can help in preparation of Battle of the Boxes in Madison tomorrow!
Metcon (Time)
5 Rounds For Time: (20 min time cap)
300m Run
15 Power Snatch (115/80)
Burn! 12:00pm
AMRAP 8:
16 Cal Bike
8 AbMat Sit Ups
8 WallBall Slams
8 Burpees over WallBall
*Rest 4 min / REPEAT AMRAP beginning where you left off on the first AMRAP
Score is total complete rounds + reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 18, 2020
Male Clients
1
Kenny
Adams
CrossFit 9:15am
18:17
95# With Shoulder & elbow pain
2
Brian
McCoy
CrossFit 6:00am
19:50
95#
Female Clients
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