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Components
Metcon
Settings
Location
(All)
Guns Out CrossFit
Program
Date
Workout
Saturday Team WOD - Guns Out CrossFit
Class
(All)
9:00 AM CrossFit
10:00 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (3/2)
Workout
Saturday Team WOD
200 m run
4 min tabata
Wall Ball
Seated Med Ball Twists
Mobility
Sampson
Downward Dog to Cobra X5 (5sec hold each movement)
Metcon (Time)
"Heroes" (team WOD)
400 M Run Relay
40 Kbs (53/35)
40 Lunges with KB
400 M Run Relay
40 Front Squats (95/65)
40 Push Press (95/65)
400 M Run Relay
40 Burpees Over the Bar
40 Pull Ups
*during relay while one runs 200m the other is holding plank
*runs will be done while holding a wall ball or sandbag
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 24, 2018
Male Clients
1
Tyler
Hurst
9:00 AM CrossFit
21:42
2
David
Grizzard
9:00 AM CrossFit
27:00
Patrick
3
David
Wentworth
9:00 AM CrossFit
24:19
# 44 kbs #35 kb lunches
Female Clients
1
Theresa
Smith
9:00 AM CrossFit
18:35
w/ Kathleen aka Bobby's mom
2
Rachel
Paulk
9:00 AM CrossFit
18:41
with Matt
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