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Components
Metcon
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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
Tue 12-24-19s Xmas Eve (8a only) - CrossFit Salem South
930 WOD only - CrossFit West Salem
Class
(All)
5-7 AM Open Gym
6:00 AM WOD
9:30 AM 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):
4 (4/0)
Workout
Tue 12-24-19s Xmas Eve (8a only)
1: Metcon (AMRAP - Reps)
Merry Fitmas WOD! Teams of 3 - complete for reps:
Station 1: AMRAP 12:00
Bike 24 Calories
36 Ball Slams (50/30)
Station 2: AMRAP 12:00
Row 30 calories
30 Burpee Box Jump overs (24/20")
Station 3: AMRAP 12:00
12 Pull Ups
24 Thrusters (1x DB 50/35)
36 Sit Ups
Rest 3:00 between stations*
* egg nog shot on each rest!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 24, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Matt
O'Connor
5-7 AM Open Gym
829 Reps
2
Paul
Jones
5-7 AM Open Gym
0 Reps
3
Chuck
Woodard
5-7 AM Open Gym
829 Reps
4
Jose
Miranda
5-7 AM Open Gym
0 Reps
4 rounds, no partner
Female Clients
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