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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
170909 - 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):
2 (2/0)
Workout
170909
Metcon (Time)
For Time:
Run 200 Meters
20 Toes-toBar
40 KB SDLHP 53/35
Run 400 Meters
40 Pullups
80 KB Swings 53/35
Run 200 Meters
20 Toes-toBar
40 KB SDLHP 53/35
Rx+ 70/44 KB and run 400/800/400
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Saturday, September 09, 2017
Male Clients
1
Jim
Clark
Saturday 7:30am WOD
27:21
2
Benjamin
Lee
Saturday 7:30am WOD
29:35
RX+ runs &1/2 reps
Female Clients
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