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Components
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Toledo
Program
CrossFit
Weightlifting
Date
Workout
Three 4 one - CrossFit Toledo
Class
(All)
Saturday Partner
11 AM Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Three 4 one
Conditioning
A: Metcon (Time)
10 X 10 Cal SPRINT
Rest until 10: 00
B: Metcon (Time)
4 RFT
16 Synchro alt DB snatch 50/35
20 alternating sit ups
24 DUs ( alternate working partner each round)
rest until 20
C: Metcon (Calories)
Amrap seven
Calories
One athlete working
Extra Credit
EC: Metcon (Distance)
Anytime This weekend
get out for a run
Enjoy The elements
Go slow
Breathe
shoot for three or four
Reminder: build up to 10 to 12 weekly
Miles by the end of January
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 18, 2020
Clients:
Men / Women
All Clients
Clients
1
Ricky
Pratt
Saturday Partner
3:08
W/ Tyson
1
Tyson
Stoll
Saturday Partner
3:08
w/ Ricky
2
Adam
Motycka
Saturday Partner
5:03
3
Stephen
Hong
Saturday Partner
5:14
4
Christopher
Ice
Saturday Partner
5:48
4
Stacey
Ice
Saturday Partner
5:48
death
5
Syed
Husaini
Saturday Partner
6:00
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