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Components
Metcon
Settings
Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
170114 - CrossFit Black Ridge
Class
(All)
Saturday 7:30am WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (2/0)
Workout
170114
Metcon (AMRAP - Rounds and Reps)
24 Minute AMRAP
400 m Run
100 Singles
10 High Pull (from the hang)
10 Shoulder to Overhead
10 Back Squats
* For Rx, must complete High pulls, S2O, and Back Squats as a Complex
Rx: 75/55
Rx+: 95/65
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Whiteboard:
Saturday, January 14, 2017
Male Clients
1
Jim
Clark
Saturday 7:30am WOD
5 + 40
2
Kortney
Ahlstrom
Saturday 7:30am WOD
2 + 90
Female Clients
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