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Components
Metcon
Metcon
Settings
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 6-30-18 - CrossFit Salem South
Class
(All)
8:00 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 6-30-18
1: Metcon (Time)
Partner up!
Pick One: Bike/Ski/Row
3000m Row
2500m Ski
7500m Bike
12 min Cap
2: Metcon (AMRAP - Reps)
Teams of 2
AMRAP 8 min
10 Slam Ball Clusters (50/40)
10 Cals Rower
10 Box Jump Overs (20)
Rest 2 min
AMRAP 6 min
6 Slam Balls (50/40)
6 Burpees
Rest 2 min
AMRAP 4 min
Max Wall Balls (20/14)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, June 30, 2018
Clients:
Men / Women
All Clients
Clients
1
Andrea
Krahmer
8:00 AM WOD
11:15
Bike
2
Cody
Labahn
8:00 AM WOD
11:27
3
Jessica
Warburton
8:00 AM WOD
12:00
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