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Components
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
Wednesday - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:45 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (2/2)
Workout
Wednesday
Warm-up
AMRAP x 10 MINUTES (with Light-Moderate weight)
10/10 Single Leg KB (or DB) Deadlift
10/10 Single Arm KB (or DB) Bent Over Row
10 Strict Tuck-Ups
Workout
Metcon (Time)
5 ROUNDS FOR TIME
300m Run
15 Russian Kettlebell Swings (70/53)|(53/35)
3 Rope Climbs*
*Option to Sub 10 Strict Pull-Ups
(Score is Time)
Finisher
Metcon (No Measure)
NOT FOR TIME
100 DB Glute Bridge-Ups
*Every 20 Reps, Perform 10 Chin-ups
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 15, 2020
Male Clients
1
Kacen
Gubler
9:30 AM WOD
19:55
corner of PheasantGlen300m
2
Shawn
Judd
5:00 AM WOD
17:29
53lb kettle bell
Female Clients
1
Jessica
Langston
9:30 AM WOD
17:42
2
Mayra
Martinez
4:45 PM WOD
23:05
KB 44#
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