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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Inua
Program
Begynderhold
Børnehold 1
Børnehold 2
CrossFit
CrossFit Endurance ASSAULT BIKE
CrossFit Endurance ROW
CrossFit Endurance RUN
Konkurrence
Open GYM
Spec WOD
Teens
Training Camp
Date
Workout
30/9-21 WOD - CrossFit Inua
Class
(All)
16:30 WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (1/3)
Workout
30/9-21 WOD
Warm-up
Basis Warm Up
3 Runder:
- 1 min. løb
- 1 min. roning
Derefter
15 sit ups
15 Squat
15 Ring rows
15 burpees
Metcon
Rx: Metcon (3 Rounds for reps)
Amrap 6
6 thrusters 43/30
6 burpees
6 walk outs
—- 2 min pause —-
Amrap 6
5 thrusters 43/30
5 burpees
5 walk outs
—- 2 min pause —-
Amrap 6
4 thrusters 43/30
4 burpees
4 walk outs
Int: Metcon (3 Rounds for reps)
Amrap 6
6 thrusters 30/20
6 burpees
6 walk outs
—- 2 min pause —-
Amrap 6
5 thrusters 30/20
5 burpees
5 walk outs
—- 2 min pause —-
Amrap 6
4 thrusters 30/20
4 burpees
4 walk outs
Beg: Metcon (3 Rounds for reps)
Amrap 6
6 thrusters 20/15
6 burpees
6 walk outs
—- 2 min pause —-
Amrap 6
5 thrusters 20/15
5 burpees
5 walk outs
—- 2 min pause —-
Amrap 6
4 thrusters 20/15
4 burpees
4 walk outs
Bonus
Metcon (No Measure)
2 & 2
- 50 sit ups med medicin bold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 30, September 2021
Male Clients
1
Samuel
Bjørnshauge
16:30 WOD
166 Total Reps
Female Clients
1
Frederikke
Kvesel
16:30 WOD
192 Total Reps
2
Hanne
Bruun
16:30 WOD
183 Total Reps
3
Eva
Marie Titt ...
16:30 WOD
180 Total Reps
29kg
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