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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
Wednesday - 09/15/21 - CrossFit Armed
Class
(All)
Armed Comp*: 10:00 AM
4:45 PM Armed Comp/OLY Class
6:30PM Armed Comp/OLY Class
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Wednesday - 09/15/21
2:00 Row @EZ to MOD Effort
+
8:00 AMRAP (empty bar)
20 Single Unders*
8 Clean Deadlifts
8 Hang Clean High Pulls
8 Hang Muscle Cleans
4 Front Squats
4 Hang Power Cleans
GPP
Metcon (Time)
FOR TIME
150 Double Unders
50/40 Cal Row
30 Burpees
30 Hang Power Cleans (155/105)|(135/95)|(115/75)
30 C2B Pull-Ups*
150 Double Unders
50/40 Cal Row
*RX+ is 30 Bar Muscle-ups
Condition
Metcon (10 Rounds for time)
10 SETS
15/10 Cal Bike @Repeatable Effort
-0;30 Rest-
Metcon (No Measure)
COOL DOWN
-Foam Roll and Stretch Piriformis
-Foam Roll Upper Back
-Foam Roll and Stretch Lats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 15, 2021
Male Clients
Female Clients
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