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Metcon
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CrossFit Salem South
CrossFit West Salem
Program
Child Care
CoreFit
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West CrossFit Kids (3-7)
West CrossFit Kids (6-9)
West CrossFit Kids (8+)
West CrossFit Teens
Youth Program South
Date
WOD
Sun 11-17-19s - CrossFit Salem South
Sunday 11/17/19 - CrossFit West Salem
Class
(All)
4:00 PM WOD
CrossFit: 4:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
Sun 11-17-19s
1: Metcon (AMRAP - Rounds and Reps)
AMRAP 7:00
Bike 8/6 Calories
8 Burpee Box Jumps (24/20")
Rest 3:00
AMRAP 7:00
6 Squat Clean (135/95)
10 Sit Ups
Rest 3:00
AMRAP 10:00
12 Push Press (1x DB 50/35)
18 Ring Rows
24 Double Unders (48 Heavy singles)
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Sunday, November 17, 2019
Athletes:
Men / Women
All Athletes
Athletes
1
Mike
McIntosh
4:00 PM WOD
14 + 45
2
Nate
Solorio
4:00 PM WOD
12 + 38
3
Tyler
Knudson
4:00 PM WOD
11 + 42
4-9 4-3 3-30
4
Lindsey
Angell
4:00 PM WOD
8 + 8
5
Claire
Nettleton
4:00 PM WOD
13 + 60
12" box 75# squat cleans 25# dumbbell push press heavy single und...
6
Private
4:00 PM WOD
13 + 31
7
Amy
Farm
4:00 PM WOD
12 + 20
8
Alyssa
Henry
4:00 PM WOD
9 + 82
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