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Components
Metcon
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Location
(All)
Bear Canyon CrossFit
Program
Ass & Abs
Childcare
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Saturday, September 19th 2020 - Bear Canyon CrossFit
Class
(All)
AM WOD 8:00
AM WOD 9:15
AM WOD 10:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Saturday, September 19th 2020
Partner Wod
Marks Finale. "Hero's Get Remembered but Legends Never Die".
Warm-up
1 Round:
Row 300m Bike 15 Cal
20x Kips
20 Ring Rows.
Empty Barbell
5x DL>muscle Clean >front squat > press> (back rack) good mornings> back squat> OHS
Metcon (Time)
"The Good Decision Train"
50 Min Time Cap
1 person work/ 1 person Rest
1000m Row/ 80 Cal
50 DL 315/175
50 Burpee OTB
1000m Row/ 80 Cal
40 PC 225/155
40 CTB
1000m Row/ 80 Cal
30 S2OH 185/125
30 Devil Press 50/35
Remaining Time:
Lungesters 95/65
Scale accordingly.
Split Evenly, Try to go a little heavier for the lifts or youll spend more time doing lungesters.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 19, 2020
Male Clients
Female Clients
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