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Components
Back Rack Lunge
Metcon
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Saturday - RVC
Class
(All)
Open Gym
CrossFit: 9:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (5/3)
Workout
Saturday
Strength
A: Back Rack Lunge (Heavy Set of 6 )
Back Rack Lunge
Metcon
B: Metcon (AMRAP - Rounds and Reps)
Rx =
15 minute AMRAP:
Buy-In: 1 mile run
AMRAP remaining time of:
20 back rack lunges (95/65)
20 pushups
Rx+ =
20 back rack lunges (135/85)
25 pushups
Extra
C: Metcon (AMRAP - Reps)
Rx =
Rope Climb
1 Rope Climb every 30 seconds for as long as possible. 10 minute cap.
Rx+ =
Legless Rope climbs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, April 30, 2022
Male Clients
1
Andy
Kaestle
Open Gym
1 x 6 @ 265 lbs
2
Jonathon
Loos
Open Gym
1 x 6 @ 205 lbs
3
Jon
Falkenburg
CrossFit: 9:00 AM
1 x 6 @ 185 lbs
4
BJ
Marsh
Open Gym
1 x 6 @ 175 lbs
5
Raghav
Singal
CrossFit: 9:00 AM
1 x 6 @ 130 lbs
Female Clients
1
Anna
McKay
CrossFit: 9:00 AM
1 x 6 @ 185 lbs
✌️😘🖕
2
Megan
Landgraf
Open Gym
1 x 6 @ 125 lbs
3
Michaela
Goodwin
CrossFit: 9:00 AM
1 x 6 @ 110 lbs
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