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Components
Metcon
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
What Nightmares are made of - Crossfit Epically Awesome
Class
(All)
Foundations 8AM-9AM
Open Gym 8am
9 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
What Nightmares are made of
Yoga/Mobility
Hamstrings
Warm-up
Row Warm-up
3 Rounds for closest distance
Row as close as possible to 100m
For every meter above or below 250m you have to do 2 Burpees. (12 burpee max)
If you hit 100 exactly you don't have to do any.
WOD
Metcon (Time)
Partner WOD:
10-20-30-40-50
Cal Row
Wall Ball, 20/14
Partner that is not working has to hold a plank. Divide reps however.
Skill/Strength
If time allows:
Handstand Pushups (No Measure)
accumulate 50 handstand pushups or a scaled variation
Rx: as written
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 11, 2017
Male Clients
1
Craig
Maffei
Open Gym 8am
16:48
with an even better partner
2
Kevin
Martinez
9 AM CrossFit
24:15
w/ CAssie
Female Clients
1
Bianca
Weber
Open Gym 8am
16:48
with the best partner ever
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