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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Monday, December 28, 2020 - 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):
6 (3/3)
Workout
Monday, December 28, 2020
Metcon (AMRAP - Rounds and Reps)
"McGhee"
AMRAP 30
5 Deadlifts (275/205)
13 Push Ups
9 Box Jumps (24/20)
* Masters 45+ Rx'd
AMRAP 30
5 Deadlifts (225/155)
13 Push Ups
9 Box Jumps (20/16)
** Scaling option
AMRAP 30
5 Deadlifts (135/95)
13 Bar Push Ups or Knee Push Ups
10 Alternating Box Step Ups
US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 28, 2020
Male Clients
1
Spencer
Harrison
CrossFit 6:00am
15 + 5
2
Jackson
Chesser
CrossFit 9:15am
15 + 1
3
Dustin
Durbin
CrossFit 9:15am
15 + 21
255#
Female Clients
1
Jessica
Rivera
CrossFit: 5:45 PM
15 + 8
125lbs
2
Chelsea
Hanks
CrossFit: 4:30 PM
10 + 0
rx weight/box jumps knee push ups
3
Alicia
Harrison
CrossFit 9:15am
9 + 5
155, elevated PU
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