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Components
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Comp Track
Modified CrossFit
Onboarding
Open Gym
Private Coaching
Recovery Room
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
Saturday, September 19th 2020 - Bear Canyon CrossFit
Class
(All)
AM WOD 8:00
AM WOD 9:15
AM WOD 10:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Saturday, September 19th 2020
Partner Wod
Marks Finale. "Hero's Get Remembered but Legends Never Die".
Warm-up
1 Round:
Row 300m Bike 15 Cal
20x Kips
20 Ring Rows.
Empty Barbell
5x DL>muscle Clean >front squat > press> (back rack) good mornings> back squat> OHS
Metcon (Time)
"The Good Decision Train"
50 Min Time Cap
1 person work/ 1 person Rest
1000m Row/ 80 Cal
50 DL 315/175
50 Burpee OTB
1000m Row/ 80 Cal
40 PC 225/155
40 CTB
1000m Row/ 80 Cal
30 S2OH 185/125
30 Devil Press 50/35
Remaining Time:
Lungesters 95/65
Scale accordingly.
Split Evenly, Try to go a little heavier for the lifts or youll spend more time doing lungesters.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 19, 2020
Male Clients
Female Clients
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