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Components
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Monday - 07/05/21 "Surfside" - CrossFit Armed
Class
(All)
9:00 AM Armed and Fit
5:15 PM Armed and Fit
6:15 PM Armed and Fit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Monday - 07/05/21 "Surfside"
200m Jog
+
2 Rounds
10 Tuck ups
0:15 Active Hang on Bar
4-6 Beat Swings
5 DB Up-Right Row
5 Slow DB Front Squat
Metcon (Time)
For Time (In Teams of 2)*
6 Ring Row + 6 Diamond Push-ups -each
24 Toes to Bar -each
21 DB Power Cleans -each
4 Rope Up-Downs -each
150 Burpees (total)
12 DB Thrusters -each
1981m Row (total)
1 Mile Partner Run
*Do not move on to the next station until EACH TEAMMATE has completed their reps. Work can be shared however Teams want for the Burpees and Row.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 05, 2021
Male Clients
Female Clients
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