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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
Wednesday April 12, 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
CrossFit: 8:00 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
Wednesday April 12, 2023
WU:
EMOM 8
Cardio
Warrior Squats
Iron Crosses
5 Romanian Deadlifts + 5 Tall Muscle Snatches
A: Metcon (8 Rounds for weight)
Every 2:00 x 8
3 Hang Power Snatches
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
6 Ring Dips OR 2 Muscle Ups
9 Double Dumbbell Power Cleans (50s/35s)
15/12 Calorie Row / 12/9 Calorie Bike / 12/9 Calorie Ski
Extra: Metcon (No Measure)
OPTIONAL Accessory
5 Rounds
0:40 Max Flutter Kicks
0:40 Max Sit Ups
0:40 Max V-Ups
Rest 0:20 between movements
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 12, 2023
Clients:
Men / Women
All Clients
Clients
1
*Tom
Henneberry
CrossFit: 12:00 PM
860 Total lbs
2
Corey
Ford**
CrossFit: 9:00 AM
830 Total lbs
3
William
Li
CrossFit: 4:15 PM
840 Total lbs
4
*Serene
Porter
CrossFit: 6:00 AM
545 Total lbs
5
Karina
Baxter
CrossFit: 6:45 PM
495 Total lbs
6
Heidi
Pentz
CrossFit: 7:15 AM
405 Total lbs
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