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Components
Metcon
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Comp Track
Modified CrossFit
Onboarding
Open Gym
Private Coaching
Recovery Room
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
Saturday - Bear Canyon CrossFit
Class
(All)
AM WOD 8:00
AM WOD 9:00
AM WOD 10:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (2/1)
Workout
Saturday
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (Time)
(Teams of 2)
40min. to finish..
3 Rounds:
30 Toes to Bar
40 Wall Balls (20/14)
30 Power Snatches (95/65)
80/60 Cal Assault Bike
2 Rounds:
30 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (135/110)
80/60 Cal Assault Bike
1 Round:
30 Toes to Bar
40 Wall Balls (20/14)
30 Front Squats (165/115)
Bike can be switched out for a 80/60 Cal ski or Row or an 800m Run today (in 200m intervals).
Scale Accordingly
Switching whenever
Extra Credit
Metcon (Time)
50 HSPU
For Time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 20, 2019
Male Clients
1
Jon
Bender
AM WOD 9:00
40:00
TC+103. W/ Os
2
Jason
Hoy
AM WOD 8:00
40:00
Got to front squats. 65lbs
Female Clients
1
Delise
Hoy
AM WOD 8:00
40:00
Got to last set of front squats
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