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CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
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Women's Fitness Class
Date
Workout
190309 - CrossFit Black Ridge
Class
(All)
Saturday 7:30am WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
Workout
190309
Gym open at 7am, first heats ran at 7:30am. Get in early and warm up for 19.3
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
Want to see some of these movements in action? Check out our
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Whiteboard:
Saturday, March 09, 2019
Male Clients
1
Mason
Watts
Saturday 7:30am WOD
0 Reps
32 handstand push-ups
Female Clients
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