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Components
Straight arm lat pull ...
Wide Grip T-bar Row
Cable Tricep Extensions
Metcon
Metcon
Metcon
Settings
Location
(All)
Invictus Miami
Program
CrossFit
Mayhem Affiliate - Bodybuilding
Date
Workout
10-12-22 - Invictus Miami
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
10-12-22
3 x NFT
20' backwards crab walk
10 seconds supine grip hang from bar
10 explosive step-ups
A!: Straight arm lat pull-down
A2: Wide Grip T-bar Row
B: Cable Tricep Extensions
Metcon (AMRAP - Rounds and Reps)
AMRAP 8
6 pistols
4 strict HSPU
2 bar muscle ups
Metcon (Time)
3 rounds
2 legless rope climbs
50 double unders
20 dumbbell step-overs 50/35
50 double unders
Metcon (Time)
500 meter row
50 GHDs
1000 meter row
35 GHDs
2000 meter row
20 GHDs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 12, 2022
Male Clients
Female Clients
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