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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Wednesday - 06/22/22 - CrossFit Armed
Class
(All)
Armed Comp*: 10:00 AM
4:45 PM Armed Comp/OLY Class
6:30PM Armed Comp/OLY Class
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
Workout
Wednesday - 06/22/22
3 x NFT
15/12 calories ski erg
15/12 ball push-up
Metcon (10 Rounds for weight)
Bench Press x5 @RPE 8
KB Gorilla Row x12 (alternating reps)
2:00 Rest
Bench Press x5 @RPE 9
KB Gorilla Row x10 (alternating reps)
2:00 Rest
Bench Press x5 @RPE 10
KB Gorilla Row x8 (alternating reps)
2:00 Rest
Bench Press x3 @RPE 8
KB Gorilla Row x10 (alternating reps)
2:00 Rest
Bench Press x3 @RPE 9
KB Gorilla Row x12 (alternating reps)
*report bench press weight for each set
Metcon (7 Rounds for reps)
EMOM x 7
CTB pull-ups
Metcon (3 Rounds for time)
3 x 1000 meter row
rest 3 minutes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 22, 2022
Male Clients
1
Rashad
Whyce
6:30PM Armed Comp/OLY Cla...
0 Total lbs
Did push ups, chest pain
Female Clients
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