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Components
Metcon
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
180609 - 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):
1 (1/0)
Workout
180609
Class at 730am
Metcon (AMRAP - Reps)
1 minute on 2 minutes off for 5 rounds
10 wall balls 20/14
then:
max squat cleans 135/95
*score is squat cleans
Metcon (Weight)
From Minutes 13-20 establish a 1 rep max squat clean
Metcon (Time)
At the 22 minute mark:
For Time:
20 squat clean 95/65
90 double unders
15 squat clean
60 double unders
10 squat clean
30 double unders
*10 minute time cap
*2x1 singles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, June 09, 2018
Male Clients
1
Benjamin
Lee
Saturday 7:30am WOD
21 Reps
Female Clients
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