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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Regulators - Crossfit North Cloud
Class
(All)
CrossFit: 8:00 AM
Open Gym: 9:00 AM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Regulators
Warm-up
6x :20/:10 Bike
Then...
3 Rounds:
8x Half-Kneeling DB Strict Press
8x Banded Air Squats
8x Ring Rows/Strict Pullups
Metcon
Metcon (Time)
In a team of 3, complete:
150 Calorie AirRunner
60 Man-Makers (50/35)
Rest 5:00
150 Synchronized DB Snatch (50/35)
150 Back Squats (135/95)
Work can be split as desired.
*First part - 2 people working at once, one on the airrunner and one on man-makers.
*Second part- all three partners working at once.
Accessory Work
Metcon (No Measure)
Alternating EMOM 8: (4 Rounds)
1 - 10 DB Skull Crushers
2 - 20 Lateral DB Flys
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 02, 2021
Male Clients
Female Clients
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