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Components
Metcon
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CrossFit Salem South
CrossFit West Salem
Program
Bodybuilding
Core Program
CrossFit
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Kids (5-8)
L.I.F.E.
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Date
Workout
Sat 9-15-18 - CrossFit Salem South - CrossFit West Salem
Class
(All)
8:00 AM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sat 9-15-18
1: Metcon (AMRAP - Rounds)
E3MOM for 36 Min
Round 1: 400m Run
Round 2: :45s KB Front Rack hold/:45s KB OH Hold (X2)(AHAP)
Round 3: 500m Row
Round 4: :90s Plank
Every 3 minutes on the minute complete work and rest remainder of time.
Round 2 - using 2 Kettlebells begin by holding both in a front rack position for :45 seconds. Then press overhead and hold for another :45 seconds then rest. Go as heavy as possible.
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Whiteboard:
Saturday, September 15, 2018
Clients:
Men / Women
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