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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
There She Goes - Crossfit North Cloud
Class
(All)
CrossFit: 8:00 AM
Open Gym: 9:00 AM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (3/2)
Workout
There She Goes
Warm-up
4x :30/:30 Row
then...
2 Rounds:
10 Walking Lunge w/Twist
10 Pushup to Downward Dog
10 SA DB Clean & Press
Metcon
Metcon (AMRAP - Reps)
In teams of 4, complete the following for Max Reps in 20 minutes of:
100 Synchronized Clean & Jerk (135/95)
100 Synchronized Pullups
100 Synchronized Wallballs (20/14)
*2 Athletes Synchro each mvmnt, while 1 athlete rests.
*4th Athlete will row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, August 21, 2021
Male Clients
1
Luke
Lister
CrossFit: 8:00 AM
186 Reps
mal/jay/amber 3870 meters
2
Jay
Lowell
CrossFit: 8:00 AM
186 Reps
w/luke, amber, mal 3870 row
3
Jerry
Sipe
CrossFit: 8:00 AM
170 Reps
#115, green band for last 12, no wb's
Female Clients
1
Private
CrossFit: 8:00 AM
170 Reps
2
Amber
Lambertz
CrossFit: 8:00 AM
186 Reps
3870m yay! mal, jay, luke
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