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Components
Metcon
800m Run
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
05/24/2019 - CrossFit Illuminati
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
12:00 PM 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):
2 (2/0)
Workout
05/24/2019
Warm-up
Old school
Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca
30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats
30 second couch stretch
30 second deep lunge
Metcon
Metcon (Time)
21-15-9
deadlifts (225/155)
ring dips
After Party
800m Run (Time)
Max Effort 800m Run
Want to see some of these movements in action? Check out our
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Whiteboard:
Friday, May 24, 2019
Male Clients
1
Gerrit
van Doornik
12:00 PM CrossFit
6:42
banded dips
2
Henry
Melendez
12:00 PM CrossFit
9:16
185#
Female Clients
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