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Components
Metcon
Front Squat
Settings
Location
(All)
CrossFit Cape Cod
Program
CrossFit
Mobility
Date
Workout
CrossFit Cape Cod 3/18/19 - CrossFit Cape Cod
Class
(All)
5:30 AM CrossFit
7:30 AM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (12/11)
Workout
CrossFit Cape Cod 3/18/19
Metcon (AMRAP - Rounds)
5 Rounds, On The 4:00:
18/14 Calorie row
15 Front Squats (95/65)
12 x Shuttle Sprints (10m)
Rx + 135/95 FS
Front Squat (3-3-3-3)
Front Squat
immediately following the work out you have 8 min. to establish a 3 rep max.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 18, 2019
Male Clients
1
Allan
Fleck
3:30 PM CrossFit
5 Rounds
@135#
1
Charlie
Hixon
7:30 AM CrossFit
5 Rounds
1
christopher
Hamblin
7:30 AM CrossFit
5 Rounds
1
Finn
Morrison
5:30 AM CrossFit
5 Rounds
1
Sam
Miles
3:30 PM CrossFit
5 Rounds
1
Shayne
Quigley
3:30 PM CrossFit
5 Rounds
2
Dan
Patenaude
5:30 AM CrossFit
5 Rounds
75# - FS
2
Matthew
Sprague
4:30 PM CrossFit
5 Rounds
18cal, 95x10, 12 all 5 rnds
2
nicholas
morin
4:30 PM CrossFit
5 Rounds
2
Nikolas
Brancaccio
4:30 PM CrossFit
5 Rounds
2
Tom
Bushy
5:30 AM CrossFit
5 Rounds
3
anthony
devito
5:30 AM CrossFit
0 Rounds
75# - FS
Female Clients
1
Private
3:30 PM CrossFit
5 Rounds
1
Christina
Sotiros
6:30 PM CrossFit
5 Rounds
death
1
Private
5:30 AM CrossFit
5 Rounds
1
Erin
Meagher
5:30 PM CrossFit
5 Rounds
1
Liz
Ouellette
4:30 PM CrossFit
5 Rounds
1
Mimi
Piantes
6:30 PM CrossFit
5 Rounds
1
Terry
O'brien
3:30 PM CrossFit
5 Rounds
1
wendy
anderlot
4:30 PM CrossFit
5 Rounds
2
Amanda
Klawinski
5:30 AM CrossFit
5 Rounds
2
Amanda
Sawyer
5:30 AM CrossFit
5 Rounds
2
Shayna
Lopes
3:30 PM CrossFit
5 Rounds
55#. 2 rdns 15 fs, 3 rnds 10 fs
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