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Components
Pull Up Work
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Thursday, December 26, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
Thursday, December 26, 2019
We’re back at it! Regular scheduled classes today!
Pull Up Work
E2:00 x 4 Sets of 8 reps:
Bent over Barbell Row
*followed by 10 banded pull aparts
Then
E2:00 x 4 Sets of 12 reps (6 each arm):
DB Bicep Curls
*followed by 3 pull ups with a 3-5 sec negative
Metcon (5 Rounds for reps)
"Goat Day"
or
"Punching Bag"
AMRAP 3 x 5 Rounds:
10 Kettlebell Swings (70/53)
20 Double Unders
10 KB Front Rack Reverse Lunges (70/53)
20 Double Unders
*Rest 1 min between rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 26, 2019
Male Clients
1
Jay
Scherer
CrossFit 6:00am
1 x 105
Female Clients
1
Emily
McGill
CrossFit 4:30pm
1 x 0
55 lbs for rows
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