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Components
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
Saturday - CrossFit Allegiance
Class
(All)
9:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (5/3)
Workout
Saturday
Metcon
Metcon (Time)
Teams of 3:
10K Row
Athletes change every 250m
During the row resting athletes accomplish:
300 KBS 24/16KG
300 DU
Rowing should be constant. Reps can be done in any order and resting on KBS and DU can be taken on any round as long as the rowing continues.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, August 08, 2015
Male Clients
1
Shawn
Deluca
9:30 AM CrossFit
48:50
Charles,marcus
2
Eli
Joy
9:30 AM CrossFit
54:48
Alyson and Toni
3
Charles
Famulari
9:30 AM CrossFit
48:50
shawn and Marcus
4
Toni
Huber
9:30 AM CrossFit
54:48
600 singles 300 16#KB
5
Victor
Anastacio
9:30 AM CrossFit
58:47
Air Squats and Sit-ups
Female Clients
1
Alyson
Knight
9:30 AM CrossFit
54:48
Eli and Tony
2
Private
9:30 AM CrossFit
58:47
2
Leslie
Auton
9:30 AM CrossFit
58:47
JJ & Victor --150 air squats and 150 sit ups instead of DU
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