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Components
Metcon
Settings
Location
(All)
CrossFit Juke Joint
Program
CrossFit
CROSSFIT BEGINNERS
OPEN GYM
OWFL
Date
WOD
Tuesday, 12/3/19 - CrossFit Juke Joint
Class
(All)
CrossFit: 5:00 AM
CrossFit:: 6:00AM
CrossFit: 9:00 AM
4:30PM CrossFit
5:30PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (3/4)
WOD
Tuesday, 12/3/19
Gymnastics
Metcon (No Measure)
NFT,
3 Rounds of
8x3-4 second negative Rong Rows
6x3-4 second negative Ring Dips
4 Muscle Up Transitions
(15min)
MUT:
https://youtu.be/thIHNo6y2hk
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10
10 HSPU to 6" deficit
20 Cal row/bike
30 Pistols alternating legs
ounds: Metcon (No Measure)
NFT,
3 Rounds of
10 Hanging Leg raises
60second Plank reach
(12min)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 03, 2019
Male Athletes
1
Sung
Hong
CrossFit:: 6:00AM
2 + 10
2
Brian
Bunk
4:30PM CrossFit
2 + 52
kneeling popups, bike, pistol
3
Shane
O'Neill
CrossFit:: 6:00AM
2 + 30
Female Athletes
1
Alana
Witulski
5:30PM CrossFit
1 + 40
2
Private
4:30PM CrossFit
1 + 38
3
Aimee
Wride
CrossFit: 5:00 AM
1 + 10
green band
3
Holly
Trujillo
CrossFit: 5:00 AM
1 + 10
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