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Components
Metcon
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
190504 - CrossFit Black Ridge
Class
(All)
Saturday 7:30am WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
190504
Metcon (Time)
A)) With a 20 minute clock:
Partner wod (alternate movements)
4 rounds each:
10 thrusters (*bar weight increases each round)
15 H/R pushups
20 sit ups
RX 45/35-75/55-95/65-135/95
*share a bar if possible
With remaining time do part B))
Metcon (Weight)
B)) single heaviest bar complex of:
1 power clean+1 hang squat clean+ 1 shoulder to overhead
*score is total bar weight combined of both partners.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, May 04, 2019
Male Clients
Female Clients
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