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Components
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
FFL WOD - CrossFit VU
Class
(All)
0830 Free FFL Community WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (0/2)
Workout
FFL WOD
Warm-up
400m run
Into...
10 bootstrappers
10 push up down dog
10 goodmornings
10 squat jumps
Into movement demo/prep
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18
55 Box Jumps (24/20)
55 Wall Balls (20/14)
55 cal row or 40/30 cal bike
55 KB Swings (53/35)(35/26)
RX+
70/53
Scaled
Less weight
Step Ups
30-40 reps of each movmt
For a big class partner up and start at different parts
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 02, 2021
Male Clients
Female Clients
1
Dawn
Word
0830 Free FFL Community W...
1 + 92
Partner
2
Lori
Pearce
0830 Free FFL Community W...
1 + 55
Partner
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