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Components
Metcon
Settings
Location
(All)
Crossfit Charlottesville
Program
CrossFit
C'ville Burn
C'ville Strength
Essentials
Free Intro
In House Competition
Nutrition Seminar
Open Gym
Yoga
Date
WOD
Burn! 1.4.19 - Crossfit Charlottesville
Class
(All)
C'ville Burn: 7:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (1/3)
WOD
Burn! 1.4.19
Warm-up
3 sets:
1 min row
20 sec hollow hold
15 air squats
10 shoulder taps
Weightlifting
3-4 sets:
8/side Suitcase DL + 50m FC
10/side Single Arm DB Press
15 weighted sit-ups
Metcon (AMRAP - Rounds and Reps)
AMRAP in 15 minutes of:
200m row
50’ bear crawl
10 ring rows
5 burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 04, 2019
Male Athletes
1
Jason
Westbrook
C'ville Burn: 7:00 AM
4 + 201
Female Athletes
1
Beth
Frackleton
C'ville Burn: 7:00 AM
6 + 149
2
Jennifer
Jutkofsky
C'ville Burn: 7:00 AM
6 + 100
3
Jennifer
Kennedy
C'ville Burn: 7:00 AM
4 + 0
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