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Metcon
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Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
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OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
160109 - CrossFit Black Ridge
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
160109
Metcon (AMRAP - Reps)
0-11:00 Complete 4-8-12-16-20 of:
Clean and Jerk (95/65)
Toes to Bar
* If you DNF the 120 reps by 11:00 do not continue; instead perform 100 situps and 100 burpees.
11:00-19:00 3-6-9-12-15
Clean and Jerk (115/75)
Situps
* If you DNF the 90 reps by 19:00 do not continue; instead perform 75 situps and 75 burpees.
19:00-25:00 2-4-6-8-10
Clean and Jerk (135/95)
Situps
* If you DNF the 60 reps by 25:00 do not continue; instead perform 50 situps and 50 burpees.
25:00-29:00 1-2-3-4-5
Clean and Jerk (155/115)
Situps
* If you DNF the 30 reps by 29:00 do not continue; instead perform 25 situps and 25 burpees.
29:00-31:00 AMRAP
Clean and Jerk (175/135)
Score is total reps completed. Penalty situps and burpees do not count toward your score.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 09, 2016
Male Clients
Female Clients
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