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Components
Metcon
Metcon
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Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
ACFT Prep
Child Care
Core30
CrossFit
Home Workouts
Powerlifting
West CrossFit Teens
Youth Program South
Date
Workout
Sat 2-8-20s 8&9a - CrossFit Salem South
sat 2/8/20 - CrossFit West Salem
Class
(All)
Open Gym
8:00 AM WOD
9:00 AM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sat 2-8-20s 8&9a
1-A: Metcon (AMRAP - Rounds and Reps)
AMRAP 30:00
First 10:00 work up to a max Clean, the remaining 20:00 complete the AMRAP:
Bike 8 calories
8 Bar Facing Burpees (over the bar)
8 Cleans @ 50% of todays max
1-B: Metcon (AMRAP - Rounds and Reps)
AMRAP 30:00 (rest 4:00 from 13-17 min)
Bike 8 calories
10 Burpees
12 Kettlebell Swings
14 Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, February 08, 2020
Clients:
Men / Women
All Clients
Clients
1
Derek
Peters
8:00 AM WOD
8 + 20
215# in 10:00 115# metcon
2
Nikki
Nelson
9:00 AM WOD
6 + 2
75#
3
Michael
McCarthy
9:00 AM WOD
6 + 0
175 max / 95 for clean
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