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Components
Metcon
Bench Press
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):
9 (6/3)
Workout
Saturday
Metcon
A: Metcon (AMRAP - Rounds and Reps)
Rx =
21 minute AMRAP of:
425m run (building lap)
10 sumo deadlift high pulls (95/65)
10 pull-ups
Rx+ =
sumo deadlift high pulls (135/85)
c2b pull-ups
you may also sub in dball over shoulder (100/70) for sumo deadlift high pulls
Strength
B: Bench Press (10 - 10 - 10 climbing )
Using the football/multi grip bars
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, May 07, 2022
Male Clients
1
yasser
elhariry
CrossFit: 9:00 AM
6 + 200
2
Andy
Kaestle
Open Gym
4 + 435
100# dball, #Beefbuddies and Mr. Mullen, w/ weighted vest
2
BJ
Marsh
Open Gym
4 + 435
100# dball. #Beefbuddies + john
3
Private
Open Gym
4 + 425
4
Raghav
Singal
CrossFit: 9:00 AM
5 + 50
50 lbs d-balls
5
Jon
Falkenburg
CrossFit: 9:00 AM
4 + 200
50lb dballs
Female Clients
1
Anna
McKay
CrossFit: 9:00 AM
4 + 300
ish
2
Nicole
Laudano
Open Gym
5 + 0
3
Megan
Landgraf
CrossFit: 9:00 AM
4 + 5
scaled pulls ups - 70# Dball
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