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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)
Saturday 7:30am WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
Saturday
Warm-up
7 MIN PARTNER AMRAP
PARTNER 2 Complete…
1 ROUND OF...
20 MB Russian Twists
10 Box Step Ups
10 MB FS Squats
10 MB G2OH
PARTNER 2 Hold any Static Position…
Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang Hold, Chin Over Bar/Ring Row Hold…Partner 2 can switch as needed while Partner 1 works.
Workout
Metcon (Time)
2 ROUNDS FOR TIME
800m Med Ball Run (20/14)|(14/10)*
50/40 Cal Row
25 Box Jumps (30/24)
-30:00 Time Cap-
*MB is recommended but weighted run with other objects DB, KB, Sandbag, etc. can work!
Finisher
ON A 3:00 RUNNING CLOCK...
Accumulate Max Plank
-Rest as Needed-
ON A 3:00 RUNNING CLOCK...
Accumulate Max Wall Sit
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, August 10, 2019
Male Clients
Female Clients
1
Mayra
Martinez
Saturday 7:30am WOD
22:35
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