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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
Scotty Doesn't Know - 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):
6 (3/3)
Workout
Scotty Doesn't Know
Warm-up
3:00 Cardio
then...
2 Rounds of:
10 Pushups
10 Squat Jumps
10 PVC Passthroughs
10 Ring Rows
Metcon
Metcon (3 Rounds for reps)
With a partner, complete the following for time, alternating movements:
AMRAP 7:
7 Calorie Run
7 Pullups
7 DB Front Squats (50/35)
-Rest 3:00-
AMRAP 7:
7 Calorie Bike
7 DB Clean & Jerks (50/35)
7 Burpees over the DB
-Rest 3:00-
AMRAP 7:
7 Calorie Row
7 DB Bench Press (50/35)
7 Box Jumps (24/20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 23, 2021
Male Clients
1
Brad
Robert
CrossFit: 8:00 AM
412 Total Reps
w/ambular
2
Jerry
Sipe
CrossFit: 8:00 AM
378 Total Reps
3
Jay
Lowell
CrossFit: 8:00 AM
361 Total Reps
#35 20 steps
Female Clients
1
Kayla
Garst
CrossFit: 8:00 AM
361 Total Reps
2
Amber
Lambertz
CrossFit: 8:00 AM
412 Total Reps
25# brad
3
Alisha
Sipe
CrossFit: 8:00 AM
378 Total Reps
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