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Components
Barbara
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
9/9/17 - 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 (6/2)
Workout
9/9/17
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Extra work if you want an after WOD
Metcon (Time)
Rope Climbs
6 Reps
rest 1 minute
5 Reps
rest :45
4 Reps
rest :30
3 Reps
rest :15
2 Reps
Score is total time with rest time included.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 09, 2017
Male Clients
1
Private
9:30 AM CrossFit
24:27
2
Kyle
Baker
9:30 AM CrossFit
30:24
3
Derek
Halford
9:30 AM CrossFit
31:16
4
Derrick
Ledford
9:30 AM CrossFit
32:10
ouch
5
Ken
Buckstad
9:30 AM CrossFit
22:48
1/2. scott
5
Scotty
In Route
9:30 AM CrossFit
22:48
Ken, 1/2
Female Clients
1
Jennifer
Taylor
9:30 AM CrossFit
38:20
10 pull ups per round, 1/2 reg push ups 1/2 knee push ups
2
Krissy
Jones
9:30 AM CrossFit
41:58
rr, knee pu
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