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Components
Metcon
Settings
Location
(All)
Albany CrossFit
Program
CrossFit
Date
Workout
Saturday 031321 - Albany CrossFit
Class
(All)
HOME WOD (Log Scores Only)
CROSSFIT: 9:00 AM
CROSSFIT: 10:15 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (2/3)
Workout
Saturday 031321
CrossFit
Metcon (AMRAP - Reps)
"Tri Sprint Intervals V1"
5 Rounds,
4 Min. AMRAP:
30/20 Calorie Row
30/20 Calorie Bike
Max Shuttle Runs [32’]
REST 4 Mins.
Between Rounds.
SCORE = lowest number of 32’ shuttle runs. Record as "reps."
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 13, 2021
Male Clients
1
Jason
Kirby
CROSSFIT: 9:00 AM
6 Reps
9,9,7,6,8 20 lb vest
2
Josh
Heller
CROSSFIT: 10:15 AM
5 Reps
6-5-5-5-5
Female Clients
1
Renée
Mihail
CROSSFIT: 10:15 AM
8 Reps
12,12,9,8,8
2
Alisa
Cianfarani
CROSSFIT: 10:15 AM
7 Reps
16cal row & bike- 13,7,8,7,10
3
Sarah
Hume
CROSSFIT: 10:15 AM
2 Reps
20 row, 15 bike
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