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Components
Cluster
Metcon
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Rope Climbs and HSPU Hero WOD - CrossFit ATR Kearny Mesa
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Rope Climbs and HSPU Hero WOD
Warm-up
Shoulder/Pull-up Warmup (No Measure)
(9 Minute CAP)
1 Round:
10/8 Calorie Bike (Upper body only)
5 Scap Pull-ups
10 Cuban Presses (5/2.5lbs)
10/10 Single Arm DB Strict Press
5 PVC Passes
5 Big Kips
10 Strict Pull-ups
At the 9 minute mark, we will gather at the TV for todays WOD breakdown.
Strength
Cluster (1 Rep EMOM till failure )
Clean into a Thruster
Weights:
45-55-65-75-85-95-100-105-110...
Metcon
Metcon (AMRAP - Reps)
20 Minute AMRAP:
1 Rope Climb (20')
400 Meter Run
Max Reps Push Press (85lbs)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 18, 2021
Male Clients
Female Clients
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