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Components
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
10/5/19 - CrossFit Allegiance
Class
(All)
9:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (6/1)
Workout
10/5/19
Metcon
Metcon (3 Rounds for reps)
Partner WOD
AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters (95/65)
You don’t need to wait for your partner when you come in from the run to start working.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 05, 2019
Male Clients
1
Derrick
Ledford
9:30 AM CrossFit
149 Total Reps
Cambell
2
Alto
Shambles
9:30 AM CrossFit
76 Total Reps
Cleans
2
Scotty
In Route
9:30 AM CrossFit
76 Total Reps
TG
3
Brad
Topper
9:30 AM CrossFit
130 Total Reps
Ryan
4
Stephen
Kent
9:30 AM CrossFit
81 Total Reps
the jack! Row #115/95/75
5
Rj
colichio
9:30 AM CrossFit
70 Total Reps
Female Clients
1
Emma
Mason
9:30 AM CrossFit
46 Total Reps
Chelsea! 65# jerks, 55# snatch and thrusters
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