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Components
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
1/28/17 - CrossFit Allegiance
Class
(All)
9:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (2/1)
Workout
1/28/17
Metcon
Metcon (Time)
Teams of 3:
400 m run
180 Cal Row
150 Wallballs
120 T2B
100 Box Jump Overs (24/20")
75 Clean and Jerks (135/95)
15 Rope Climbs
Scaled:
95/65
Rope climbs 5 pull-ups per rope climb so 75 or 25 per person
*run together and split reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 28, 2017
Male Clients
1
Derek
Halford
9:30 AM CrossFit
33:06
Darius, Morales
2
Erich
Cloninger
9:30 AM CrossFit
30:48
Female Clients
1
Susan
Sterling
9:30 AM CrossFit
31:30
Thanks to Danny the Over-Achiever who did box-jump-all-the-way-ov...
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