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Components
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Thursday/Open Gym - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (1/3)
Workout
Thursday/Open Gym
Warm-up
5 min active stretching
into..
3 ROUNDS
:30 bar hang
10 Hollow Rocks
10 Slam Ball DL
10 Slam Ball Strict Press
Workout
Metcon (Time)
FOR TIME
10-15-20-15-10
Slam Balls (30/20)(20/10)
*100m DB/KB Farmers Carry after each round (athletes choice)
*start and end with the farmers carry
(Score is Time)
Scaled
Less weight
Cool Down
ROMWOD
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 06, 2021
Male Clients
1
William
Striepeck
8:30 AM CrossFit
10:19
4x70s, 2x53
Female Clients
1
Abby
Morales
4:30 PM CrossFit
10:50
20#
2
Anita
Dean
8:30 AM CrossFit
11:00
Haha didn’t even look at the time
3
Lacy
McKinley
4:30 PM CrossFit
13:30
35# kb farmers carry
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