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Components
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
9.21.19 - Ionic Fitness
Class
(All)
9:00 am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (2/2)
Workout
9.21.19
Coach Choice
5 Minute Warm-Up
100m jog
5 PVC Pass Throughs
5 PVC OHS
5 Push Ups
5 Sit ups
Metcon (AMRAP - Rounds and Reps)
-Teams of 2-
-40 MIN AMRAP-
400m Run as team
30 Box Jumps 24"/20"
30 Sit Ups
30 DB Bicep Curls 40/15
400m Run
300m farmer carry 53/35
30 cal Bike/Row
30 Hand Release Push Ups
It's Saterday baby you know the drill! Grab a partner that you feel safe with for the next 40 minutes of your life. One person works at a time inside. Run is done together as a team. Farmer carry both partners walk together, one carries KBs out, the other carries the KBs back. CURLS 4 THE GIRLS!
*Completed run is 40 points when it comes to scoring at the end*
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 21, 2019
Male Clients
1
Costa
Poulias
9:00 am CrossFit
2 + 61
4some party
1
Matthew
Slaughter
9:00 am CrossFit
2 + 61
Vest party
Female Clients
1
Katie
Cook
9:00 am CrossFit
2 + 80
with Ana!! 20lb DB
2
Leanne
Flama
9:00 am CrossFit
2 + 0
10# bicep curl, 3/45# box jumps, 25# farmers carry
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