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Components
Metcon
Settings
Location
(All)
Fusion Training
Program
CrossFit
Date
WOD
The Ron Swanson - Fusion Training
Class
(All)
10:00 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
The Ron Swanson
Warm-up
A:
Jog from one end of box and back
High knees pull to chest
Frankensteins
Karaoke
Butt kicks down and back
Samson Lunges
B:
7 broken hollow rocks
7 supermen
7abmats
250 meters on the rower or 7 cals on the bike
Metcon
A: Metcon (AMRAP - Rounds and Reps)
AMRAP 30 Minutes
400 m partner run with 30/20 slamball
75 Alternating slam balls
75 cals on the rower
75 abmats with slam ball pass
Two burpees jump over partner plank - wall 2 wall
75 abmats w/slam ball pass
75 cals bike
75 slam balls
400m partner run with slam ball
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, June 08, 2019
Male Athletes
1
Troy
Poulin
10:00 AM
0 + 485
Female Athletes
1
Dawn
Branch
10:00 AM
496 + 0
2
Elena
McLendon
10:00 AM
486 + 0
485
3
Erin
Jordan
10:00 AM
0 + 496
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