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Components
Rope Climb
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Comp Track
Modified CrossFit
Onboarding
Open Gym
Private Coaching
Recovery Room
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
Thursday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:30
AM WOD 11:30
PM WOD 3:30
PM WOD 4:30
PM WOD 5:30
PM WOD 6:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (2/2)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
Skill
Rope Climb (10x2)
Rope Climb
Spend 5 min to go over different wraps or foot locks
2 EMOM for 10Min
Work on this skill and challenge yourself .
If you can't do 2 just do 1 or go as high as you can.
If two are fairly easy try and do 1-2 legless rope climbs EMOM
Metcon
Metcon (AMRAP - Reps)
4 Rounds
3min. AMRAP:
60 Double Unders
20 Alt. DB Snatches 50/35lb
Max Toes-To-Bar in remaining time
Rest 60sec
Score is just the TTB
Extra Credit
Metcon (No Measure)
ROMWOD
BINGO
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 12, 2020
Male Clients
1
Darrell
Spitzer
PM WOD 3:30
10 x 1
2
Mark
Smith
AM WOD 5:30
10 x 1
Female Clients
1
Lindsey
Baldwin
PM WOD 4:30
10 x 1
1
Private
PM WOD 3:30
10 x 1
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