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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC Softball
CCCC Women's BBall
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Mayday - Crossfit North Cloud
Class
(All)
CrossFit: 8:00 AM
Open Gym: 9:00 AM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Mayday
Warm-up
6x :20/:10 Bike
then...
2 Rounds:
10 Pushups
10 Prisoner Kang Squats
10 Russian KB Swings
Metcon
Metcon (3 Rounds for reps)
In a team of 3, complete the following:
AMRAP 7:
14 Wallballs (20/14)
7 DB Bench (50/35)
*Max Cal. Run
-Rest 3:00-
AMRAP 7:
7 OH DB Walking Lunges (50/35)
7 Strict Pullups
*Max Cal. Ski
-Rest 3:00-
AMRAP 7:
7 Pushups
14 SA Hang DB Snatch (50/35)
*Max Cal. Bike
*Partners 1 & 2 partition reps as desired on the couplets, while partner 3 completes max. calories on the machines.
*Partners can switch at any time, with one partner always accumulating calories, one partner working and one partner resting.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, May 01, 2021
Male Clients
Female Clients
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