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Components
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
FFL WOD - CrossFit VU
Class
(All)
0830 FFL Free community wod
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (3/3)
Workout
FFL WOD
Partner Metcon
Metcon (Time)
9/11 Memorial WOD
Teams of 2
2001m row
Into..
9 rounds
11 DB Thrusters (35/20)(25/15)
11 Ab Mat Sit Ups
11 HR Push Ups
11 Box Jump (24/20)
Into..
2001m Row
*split reps as needed
35 min cap
RX+
50/35
HSPU
TTB
Scaled
Less weight
Step ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 10, 2022
Male Clients
1
Ionatan
Soule
0830 FFL Free community w...
33:45
With Ryan M.
1
Ryan
McCarthy
0830 FFL Free community w...
33:45
2
Ryan
Dawkins
0830 FFL Free community w...
39:00
25LB DB
Female Clients
1
Katie
Brookes
0830 FFL Free community w...
48:00
ish!!! 1 round of RX thrusters
2
Lacy
McKinley
0830 FFL Free community w...
48:00
i think...with Katie
3
Victoria
Canon
0830 FFL Free community w...
34:57
Brando and Vic! Brandon: 30 lb Victoria: 20lb
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