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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
160408 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (5/6)
Workout
160408
Metcon (Weight)
E90S for 5 rounds
bar complex of:
2 power cleans
2 back squats
2 over head squats
add weight throughout:
score is heaviest complex.
Metcon (Time)
For Time:
10 pullup/toes to bar complex
20 power cleans
30 back squats
30 overhead squats
20 power cleans
10 pullup/toes to bar complex
Rx 95/65
Rxp 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 08, 2016
Male Clients
1
Matt
Clifford
4:30 PM WOD
185 lbs
2
Bryan
Winder
6:00 AM WOD
155 lbs
3
Justin
Schelin
5:00 AM WOD
135 lbs
3
Shane
Clay
9:30 AM WOD
135 lbs
4
Chance
Wright
6:00 AM WOD
95 lbs
Female Clients
1
Shelly
Howard
6:00 AM WOD
115 lbs
2
Julie
Winder
9:30 AM WOD
95 lbs
2
Kaelee
Clifford
9:30 AM WOD
95 lbs
2
Olivia
Austin
9:30 AM WOD
95 lbs
3
Robin
Desatoff
9:30 AM WOD
65 lbs
OH squats. kill me now.
4
Angie
Ellis
4:30 PM WOD
45 lbs
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