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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
Thur 11-28-19s - 9:00 WOD Only!! - CrossFit Salem South
Thur 11/28/19 - CrossFit West Salem
Class
(All)
5-7 AM Open Gym
6:00 AM WOD
9:00 Thanksgiving WOD
12:00 PM WOD
3:30 PM WOD
3:30 Open Gym
4:30 PM WOD
4:30 PM WOD
5:30 PM WOD
5:30 PM WOD
6:30 PM WOD
6:30 PM 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
Thur 11-28-19s - 9:00 WOD Only!!
1: Metcon (AMRAP - Rounds and Reps)
Teams of 3, AMRAP 30:00
Bike 45 calories
45 DB Ground-to-overhead (50/35)
45 DB Lunges
45 Burpees
1 Group Hi-Five and Synchro Yell "Go ____ (insert team name)"
scale weight as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 28, 2019
Clients:
Men / Women
All Clients
Clients
1
Amanda
Koonce
9:00 Thanksgiving WOD
3 + 48
Teammates Amy and Nikki
2
Conner
Winkler
9:00 Thanksgiving WOD
3 + 27
2
Stephen
Carroll
9:00 Thanksgiving WOD
3 + 27
3
Paul
Jones
9:00 Thanksgiving WOD
3 + 12
Ham Bone !
4
Olivia
Dias
9:00 Thanksgiving WOD
3 + 0
W/CG and SG
5
Ian
Plummer
9:00 Thanksgiving WOD
3 + 123
#35 dumbell
6
Amy
Farm
9:00 Thanksgiving WOD
3 + 48
7
Shannon
Titus
9:00 Thanksgiving WOD
3 + 0
15# db
8
Halley
Parker
9:00 Thanksgiving WOD
2 + 91
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