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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
3/7/19 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
3/7/19
Choose the WOD or goat day but we have no idea what tomorrow’s WOD will be so choose wisely 🤔
Metcon
Metcon (20 Rounds for reps)
Goat Day
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
Goat Day gives you an opportunity to refine skills or work on your weaknesses. Today is geared towards Practice, a controlled heart rate and improve the technique. We want to practice at a low-intensity.
Choose two "Goats" to work on, and we’ll alternate between them on each minute.
Metcon
Metcon (Time)
Partner WOD
50/40 Cal Bike
30 Clean and Jerk 135/95
50/40 Cal Row
20 Clean and Jerk 155/105
50/40 Cal Bike
10 Clean and Jerks 185/130
50/40 Cal Row
RX
115/80, 135/95, 155/105
Fitness
95/65, 115/80, 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 07, 2019
Male Clients
Female Clients
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