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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Saturday - 09/10/22 - CrossFit Armed
Class
(All)
8:30 AM CrossFit
9:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (1/3)
Workout
Saturday - 09/10/22
Met-Con | Partner Workout
Metcon (Distance)
IN TEAMS OF 2...
AMRAP x 20 MINUTES*
12 Bar Facing Burpees
5 Thrusters (115/75)|(95/65)|(65/45)
*P1 works through a full round while P2 Rows for Max Meters. Once P1 has completed a round, switch.
(Score is Total Meters)
Post Workout Strength
Metcon (Checkmark)
3 SETS
12-15 Zottman Curls
12-15 DB Rolling Tricep Extensions
20 Crush Grip DB Hollow Body Flutter Kicks*
-Rest As Needed b/t Sets-
*1 Rep= R + L.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 10, 2022
Male Clients
1
Denzel
Gantt
9:30 AM CrossFit
3559 meters
95lb thruster
Female Clients
1
Natalia
Castano
8:30 AM CrossFit
3140 meters
Row
2
Ashley
Anderson
9:30 AM CrossFit
3900 meters
3
Coinncy
Pascal
9:30 AM CrossFit
2559 meters
65lbs/ With Denzel
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