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Components
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
180630 - 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 (0/1)
Workout
180630
Please come early to warm-up. There will be no formal group warm-up or foundational practice due to the length of the WOD. We will meet at the whiteboard at 7:35 for an explanation on the WOD and to answer any questions. Individual preparation from 7:40 to 7:50. The WOD will start at 7:50 and has a 40 min time CAP.
Metcon (Time)
5 rounds for time:
12 sumo deadlift high pulls
12 cleans
12 front squats
12 shoulder to overhead
12 thrusters
400 m run
To Rx
men's weight
rd1-75, rd2-95, rd3-115, rd4-135, rd5-155
women's weight
rd1-55, rd2-65, rd3-75, rd4-95, rd5-105
40 min CAP
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, June 30, 2018
Male Clients
Female Clients
1
Ali
Miller
Saturday 7:30am WOD
38:42
55#
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