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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
190713 - 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):
5 (1/4)
Workout
190713
Metcon (Time)
For Time:
20/30 calories bike
30 ring dips
40 alternating DB snatches 50/35
50 hang power cleans 95/65
60 thrusters 95/65
120 DUs
30 minute CAP
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 13, 2019
Male Clients
1
Justin
Smith
Saturday 7:30am WOD
28:00
Female Clients
1
Mayra
Martinez
Saturday 7:30am WOD
18:52
2
Shelly
Howard
Saturday 7:30am WOD
18:59
Bench dips instead of ring dips. 20lb DB, 35lb bar, singles.
3
Yesenia
Leavitt
Saturday 7:30am WOD
22:26
55#/Singles
4
Chantel
Robinson
Saturday 7:30am WOD
29:00
Super mod 😁
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