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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 09.16.17 - The Cell Gym
Class
(All)
7:30 AM Saturday CrossFit
8:30am Saturday Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
The Cell Gym 09.16.17
Warm-up
Running Warm-up
400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side
Metcon
Metcon (AMRAP - Rounds)
"Sandy Beach (pronounced Bit$%)"
In Teams of 3:
AMRAP in 20:00 of
400M Sandbag run (all three members run together and you may hand off the bag as often as you like)
45 Sandbag squat cleans
45 Sandbag press
45 Burpee over sandbag
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 16, 2017
Male Clients
Female Clients
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