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Components
Super Fun Lift
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Core Program
CrossFit
Endurance
Home Workouts
Kids (5-8)
Nutrition
Open Gym
Powerlifting
Pre Teens (8-12)
West CrossFit Teens
Youth Program South
Date
Workout
Sun 10-21-18 - CrossFit Salem South
Class
(All)
9:00 AM HIIT Bomb
4:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
Sun 10-21-18
1: Super Fun Lift (10 rds)
10 rounds of the complex:
4 deadlifts
3 cleans
2 front squats
2 push press
Each rd unbroken, start heavy and get heavier!
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 10:00
Bike 8/6 Calories (or Row)
20 Double Unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, October 21, 2018
Clients:
Men / Women
All Clients
Male Clients
1
Joseph
McClish
4:00 PM WOD
1 x 1 @ 145 lbs
8th set backed down to 135. No time for 9 & 10
Female Clients
1
Stephanie
Foley
4:00 PM WOD
2 x 11 @ 45 lbs
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