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Components
Bench Press
Close Grip Bench Press
Weighted Dips
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Wednesday - 09/21/22 - CrossFit Armed
Class
(All)
Armed Comp*: 10:00 AM
4:45 PM Armed Comp/OLY Class
6:30PM Armed Comp/OLY Class
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Wednesday - 09/21/22
3 x NFT
20' backwards crab walk
5-10 L strict pull-ups
10 back extensions
A: Bench Press (4 x 3-5 reps 83% *paused)
Bench Press
B: Close Grip Bench Press (4 x 6-8 75%)
C: Weighted Dips (5 sets 5 reps)
Metcon (Time)
3 rounds
30 GHD Sit-ups
21 kettlebell swings 70/55
14 Ring Dips
Metcon (Time)
600' sled push *bodyweight
Metcon (Time)
50-40-30-20-10
row for calories
AB for calories
handstand walk in feet
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 21, 2022
Male Clients
Female Clients
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