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Components
Metcon
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Location
(All)
Palo Duro CrossFit
Program
CrossFit
Date
Workout
Community Workout - Palo Duro CrossFit
Class
(All)
Community Workout
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (4/1)
Workout
Community Workout
Workout of the Day
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP in 20 Minutes
100 Hanging Knee Raises (Rx+=Toes-to-Bar or Toes-through-Rings)
100 Box Jump Overs (24/20)
**Partition work any way
**Switch work as needed
**05 Med Ball Toss Sit-ups every time you switch work. (20/14)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 18, 2021
Male Clients
1
Gid
Mayfield
Community Workout
1 + 103
30 lb, 30 inch, toes to bar
1
RW
Rice
Community Workout
1 + 103
30 lb wb, 30 inch box, toes to ring
2
Kevin
Korinek
Community Workout
1 + 103
30 lb wb, 24 inch box,
3
Matt
Russell
Community Workout
0 + 170
hanging knee raises, 20lb wb/ 20 in box
Female Clients
1
Michelle
Russell
Community Workout
0 + 170
toes to wall, 20 lb wb.
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