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CrossFit Salem South
CrossFit West Salem
Program
ACFT Prep
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Date
Workout
Sun 12-1-19s - CrossFit Salem South
Sunday 12/1/19 - 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)
Workout
Sun 12-1-19s
1: Metcon (AMRAP - Reps)
CFS Anniversary WOD (11 years old today)
AMRAP 11:00 x 3 (3 min rest between)
A. 11:00 - Row 11 Calories, 11 Burpees over rower, 11 sit ups
B. 11:00 - Bike 11 Calories, 11 Ball Slams (50/35), 11 Squats
C. 11:00 - 11 Toes to bar, 11 Lunging wall ball shots, 11 Ring rows
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Whiteboard:
Sunday, December 01, 2019
Clients:
Men / Women
All Clients
Clients
1
Alyssa
Henry
4:00 PM WOD
433 Reps
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