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Components
Metcon
Metcon
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Date
Workout
07/15/2022 - Palo Duro CrossFit
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 4:30 PM
Open Gym
CrossFit: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (7/6)
Workout
07/15/2022
Conditioning
Does not have to be completed in the written order. Work the bike in at any point in the workout.
Metcon (Time)
For Time:
400m Run
15/10 Cal Bike
500/400m Row
15/10 Cal Bike
400m Run
Workout of the Day
Metcon (Time)
21-15-09-06-03
Deadlifts (225/155)
Burpees onto Weightplate (45lb)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 15, 2022
Male Clients
1
Kolton
Brock
CrossFit: 8:30 AM
7:50
2
Cameron
Reeves
CrossFit: 8:30 AM
8:07
3
Nick
Davidson
CrossFit: 6:00 PM
8:57
4
jonathan
day
CrossFit: 8:30 AM
10:10
5
Reid
Christner
CrossFit: 5:30 AM
10:23
6
Brandon
Wing
CrossFit: 5:30 AM
10:27
7
Aaron
Forehand
CrossFit: 8:30 AM
11:05
Female Clients
1
Tracy
May
CrossFit: 8:30 AM
7:56
2
Ashley
Reeves
CrossFit: 8:30 AM
8:11
3
Dana
Forehand
CrossFit: 8:30 AM
8:38
4
Ashleigh
Laugesen
CrossFit: 4:30 PM
9:12
5
Hayleigh
Green
CrossFit: 5:30 AM
9:23
200m run for last set
6
norma
riley
CrossFit: 4:30 PM
9:28
50 box step ups for runs
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