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Components
"NCMETCON BASELINE II ...
"NCMETCON BASELINE II ...
Settings
Location
(All)
Forever Young CrossFit
Program
CrossFit
Date
WOD
Wednesday - Forever Young CrossFit
Class
(All)
6:00AM GYM CLASS
7:30AM GYM CLASS
12:00 PM GYM CLASS
5:30PM GYM CLASS
6:45PM GYM CLASS
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
Wednesday
Warm-up
AMRAP x 4 MINUTES
8 Bootstrappers
10 Alt Groiners
12 Alt Cossack Squats
Into…
3 ROUNDS
100m Run
5 Inch Worms + Push-Up
10 Tempo Squats (3111) w/ empty barbell
Workout
"NCMETCON BASELINE II.I (Test)" (Weight)
II.I. ON A 15:00 RUNNING CLOCK...
Build to 3RM Squat Clean
(Score is Weight)
"NCMETCON BASELINE II.II (Test)" (AMRAP - Reps)
II.II. AMRAP x 3 MINUTES
Max Up & Down
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Row
(Score is Reps)
Cool Down
FOR RECOVERY
5:00 Foam Roll Quads & IT Band (L/R)
(No Measure)
Want to see some of these movements in action? Check out our
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Whiteboard:
Wednesday, September 23, 2020
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