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Metcon
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CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
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Women's Fitness Class
Date
Workout
160213 - 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
160213
Metcon (AMRAP - Rounds and Reps)
Partner WOD: Split reps any way
30 Minute AMRAP using rep scheme:
9-12-15-18-21-24.......
00-9:59
Deadlifts 225/155
Single Alternating Toes to Bar
Box Jumps (30 for everyone)
200 meter run (both partners)
10:00-19:59
Deadlifts 185/125
Toes to Bar
Box jumps (24)
200 meter run (both partners)
20:00-30:00
Deadlifts 135/95
Sit ups
Box jumps (20)
200 meter run (both partners)
Rx+ Maintain 1:00-10:00 standards for the whole 30
One partner can start the work, even if your partner is not back from the run.
Score is whatever round you finished completely, plus any additional reps into the next round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, February 13, 2016
Male Clients
Female Clients
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