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Components
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
4/8/17 - CrossFit Allegiance
Class
(All)
9:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (1/8)
Workout
4/8/17
Metcon
Metcon (Time)
Teams of 3:
400m Run 35/25# plate
125 Pull-Ups
400m Run 35/25#
100 Calorie Row
400m Run 35/25#
75 Wallballs 20/14#
400m Run 35/25#
Run together and pass the plate as needed. Split reps
ADV RX as written
RX 25/15# plate
Want to see some of these movements in action? Check out our
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Whiteboard:
Saturday, April 08, 2017
Male Clients
1
Tommy
Grey
9:30 AM CrossFit
25:03
Malachi and Chris
Female Clients
1
Lauran
Stump
9:30 AM CrossFit
38:00
Stacy, Mary and Linda on sunday
2
Melissa
Holden
9:30 AM CrossFit
24:52
Shannon and Stacy from Kentucky :) RR and banded PU's
2
Shannon
Fichter
9:30 AM CrossFit
24:52
rr
3
Adrianne
Glezen
9:30 AM CrossFit
32:00
finished alive
3
April
Murray
9:30 AM CrossFit
32:00
Samantha/Adrianne: ring rows 100, rows 100 cal, wall balls 60
3
Samantha
Demer
9:30 AM CrossFit
32:00
April/Adrianne: ring rows 100, rows 100 cal, wall balls 60
4
linda
collins
9:30 AM CrossFit
38:00
Lauran/Mary/Stacy on sunday Ring Rows
4
Mary
McCall
9:30 AM CrossFit
38:00
Stacy/Linda/Lauran: ring rows
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