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Components
Metcon
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Crossfit Amarillo Police Department
Easy Macs
Homeschool PE
Lil Beasts
Mini Beast
Summer Crush
Yoga
Date
Workout
09/16/2020 - Palo Duro CrossFit
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 4:30 PM
Open Gym
CrossFit: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (7/8)
Workout
09/16/2020
Workout of the Day
Metcon (AMRAP - Rounds and Reps)
AMRAP in 4 Minutes:
27 Hang Power Cleans (95/65)
27 Burpees Over Bar
27/21 Calorie Row (19/15 Calorie Bike)
- Rest 4 Minutes -
AMRAP in 4 Minutes:
21 Hang Power Cleans (95/65, Rx+=115/85)
21 Burpees Over Bar
21/15 Calorie Row (15/11 Calorie Bike)
- Rest 4 Minutes -
AMRAP in 4 Minutes:
15 Hang Power Cleans (95/65, Rx+=135/95)
15 Burpees Over Bar
15/12 Calorie Row (11/08 Calorie Bike)
*Keep picking up where you left off.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 16, 2020
Male Clients
1
Riley
Alford
CrossFit: 6:00 PM
3 + 4
95/115/115, bike
2
Raine Corado
l
CrossFit: 6:00 PM
3 + 0
65/85/95
3
Joel
De La O
CrossFit: 8:30 AM
3 + 26
4
Cameron
Reeves
CrossFit: 5:30 AM
3 + 8
all bike
5
Guadalupe
Avalos
CrossFit: 8:30 AM
3 + 0
5
kyle
lawles
CrossFit: 5:30 AM
3 + 0
6
Anirban
Pal
CrossFit: 6:00 PM
2 + 10
Female Clients
1
Tracy
May
CrossFit: 8:30 AM
3 + 15
2
Dana
Forehand
CrossFit: 4:30 PM
3 + 16
3
Meg
Brown
CrossFit: 5:30 AM
3 + 0
bike 1 round
4
Emily
Hunt
CrossFit: 5:30 AM
2 + 30
bike 1 round
5
Aleighsha
Hernandez
CrossFit: 6:00 PM
2 + 35
55lb, bike
6
Amanda
West
CrossFit: 8:30 AM
2 + 30
55 lbs
7
Julie
Vincent
CrossFit: 8:30 AM
2 + 29
45 lbs
8
Megan
Birkenfeld
CrossFit: 5:30 AM
2 + 8
55lbs
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