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Components
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Bodybuilding
Core Program
CrossFit
Endurance
Home Workouts
Kids (5-8)
L.I.F.E.
Monthly Challenge
Open Gym
Pre Teens (8-12)
Running
Teens
Date
Workout
Sun 10-14-18 - CrossFit Salem South
Class
(All)
9:00 AM HIIT Bomb
4:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sun 10-14-18
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 22:00
9 Russian KB Swings (70/53)
Row 9 Calories
9 Pull Ups (or 5 Bar Muscle Ups)
Row 9 calories
9 Burpees (onto a 45# plate)
Row 9 calories
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, October 14, 2018
Clients:
Men / Women
All Clients
Clients
1
Alex
Humphreys
4:00 PM WOD
4 + 18
8 Cal bike instead of row
2
Joseph
McClish
4:00 PM WOD
4 + 15
3
Melissa
Maurer
9:00 AM HIIT Bomb
58 + 20
4
Robert
Salberg
4:00 PM WOD
5 + 0
5
Private
4:00 PM WOD
4 + 45
6
Ali
Virtue (Pa ...
4:00 PM WOD
4 + 22
alt rds with 5 bmu/9 pu. ass bike instead of row (8cals)
7
Juan
Ibarra
4:00 PM WOD
4 + 9
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