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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Basinview
Program
2025 CrossFit Open
CrossFit
Discovery
Foundations
Open Gym
Running Club
Weightlifting
Date
Workout
Friday March 31, 2023 - CrossFit Basinview
Class
(All)
CrossFit: 6:00 AM
CrossFit: 7:15 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 4:15 PM
CrossFit: 5:30 PM
CrossFit: 6:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Friday March 31, 2023
WU:
EMOM 8
Jumping Jacks
Samson Lunge
0:30 Hang
6/side Single Leg Deadlifts
A: Metcon (Weight)
Every 2:30 x 3
10 Tempo Deadlifts (2 seconds down)
*Do this at 65%-70% or so
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
10 Pull Ups
10 Double Dumbbell Walking Lunges (50s/35s)
12 x 25" Shuttle Runs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 31, 2023
Clients:
Men / Women
All Clients
Clients
1
*Tom
Henneberry
CrossFit: 12:00 PM
245 lbs
225 on first set
1
Corey
Ford**
CrossFit: 12:00 PM
245 lbs
225 first set
2
Sandra
Barratt
CrossFit: 9:00 AM
85 lbs
3
Christina
Wilson
CrossFit: 6:00 AM
155 lbs
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