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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
Saturday - CrossFit Black Ridge
Class
(All)
8:30am WOD
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
EMOM x 8 MINUTES
Min 1 - :45 Bike (Start EZ, increasing pace each round)
Min 2 - 10-15 Air Squats + 10-15 V-Ups
Workout
Metcon (Time)
For Time:
60/45 Cal Bike
50 Single DB Thruster (50/35)|(35/25)
30 Toes to Bar
800M Farmer Carry 2x35/2x26 (DB or KB)
*Anyone RX'ing the wod start from the bike
Finisher
Metcon (No Measure)
3 SETS
10 DB Pull-Overs
10 Single DB Skull Crushers
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, August 08, 2020
Male Clients
1
Shawn
Judd
8:30am WOD
15:34
35lbs dumbbell thrusters
2
Kody
Wilson
8:30am WOD
21:51
#35 thstr #35 carries
Female Clients
1
Susannah
Stout
8:30am WOD
22:29
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