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Components
Metcon
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
Closing Ceremonies - CrossFit Kent Island
Class
(All)
9:00 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (5/5)
Workout
Closing Ceremonies
Warm-up
Pre-WOD Mobility:
Super couch (2 min each side)
T-spine rake/roll (3 min)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP - 20:19 Time-cap
11 wall balls
11 cal row
12 toes to bar
12 double unders
12 squat cleans @ 95/66
13 meter dumbbell OH lunge @ 50/35
13 dumbbell box step ups @ 24/20 (50/35)
13 handstand push-ups
13 meter handstand walk
14 snatches @ 95/65
14 bar-facing burpees
14 bar muscle-ups
15 thrusters @95/65
15 chest-to-bar pull-ups
Post-WOD Recovery
Short ROMWOD
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 30, 2019
Male Clients
1
Joshua
McClelland
9:00 AM CrossFit
0 + 115
2
Richard
Bruce
9:00 AM CrossFit
0 + 200
NOT RX
3
anthony
palmisano
9:00 AM CrossFit
0 + 182
scale HSW & bar MU
4
Kevin
Filler
9:00 AM CrossFit
0 + 138
5
Fred
Long
9:00 AM CrossFit
0 + 133
Female Clients
1
Denee
Wolf
9:00 AM CrossFit
1 + 34
2
Alicia
Higginbotham
9:00 AM CrossFit
0 + 167
had 15 C2B left in first round
3
Tracy
Giuffreda
9:00 AM CrossFit
1 + 5
all Bars @65,
4
Joanne
(Joe) Hill ...
9:00 AM CrossFit
0 + 177
DId final 5 after time. 55lb bar,20lb lunges, 35lb stpup
5
Kaylen
Karnes
9:00 AM CrossFit
0 + 0
DB 20 lbs sit ups no weight on barbell muscle up w/ band ring row...
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