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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
09/21/2020 - 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 (10/5)
Workout
09/21/2020
Workout of the Day
Metcon (AMRAP - Reps)
AMRAP in 15 Minutes:
Buy In (any machine):
75/50 Calorie Bike
105/70 Cal Row
Then…
03 Wall-balls, 03 Burpees
06 Wall-balls, 06 Burpees
09 Wall-balls, 09 Burpees
…
Up By 3’s Until Time Cap
Rx = (20/14, 10'/09')
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 21, 2020
Male Clients
1
Joel
De La O
CrossFit: 6:00 PM
127 Reps
all bike
2
Raine Corado
l
CrossFit: 4:30 PM
112 Reps
3
Riley
Alford
CrossFit: 6:00 PM
105 Reps
all bike
4
RW
Rice
CrossFit: 4:30 PM
101 Reps
5
Chase
Young
CrossFit: 5:30 AM
100 Reps
all bike cals
6
Seth
McClellan
CrossFit: 5:30 AM
79 Reps
all bike cals
7
kyle
lawles
CrossFit: 5:30 AM
60 Reps
1/2 bike, 1/2 rower
8
Anirban
Pal
CrossFit: 5:30 AM
57 Reps
Row cals
9
Guadalupe
Avalos
CrossFit: 8:30 AM
75 Reps
75 cal bike
10
Cody
Ash
CrossFit: 5:30 AM
60 Reps
1/2 cals on rower
Female Clients
1
Ashley
Reeves
CrossFit: 4:30 PM
141 Reps
Bike
2
Melissa
McClellan
CrossFit: 5:30 AM
95 Reps
3
Julie
Vincent
CrossFit: 8:30 AM
66 Reps
4
Veronica
Munoz
CrossFit: 4:30 PM
60 Reps
10lb, box burpees
5
Nikita
Padilla
CrossFit: 4:30 PM
36 Reps
10lbs
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