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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Island In the Sun - Crossfit North Cloud
Class
(All)
CrossFit: 8:00 AM
Open Gym: 9:00 AM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (4/2)
Workout
Island In the Sun
Warm-up
2:00 Bike
1:00 Ski
then...
2 Rounds:
10 Pushups
10 Ring Rows
10 Cossack Squats
Metcon
Metcon (3 Rounds for reps)
With a partner, complete the following:
AMRAP 12:
12/9 Calorie Ski
3 Squat Cleans (185/125)
-Rest 2:00-
AMRAP 12:
12 Pistols
3 Rope Climbs
-Rest 2:00-
AMRAP 12:
12/9 Calorie Run
6 Bench Press (135/95)
Accessory Work
Metcon (No Measure)
4 sets:
10 Landmine Barbell Row
10 Skull Crushers
10 Standing Barbell Curl
10 Single Arm Dumbbell Kickback
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 30, 2021
Male Clients
1
PJ
Kearn
CrossFit: 8:00 AM
318 Total Reps
2
Easton
Swihart
CrossFit: 8:00 AM
459 Total Reps
2
Jay
Lowell
CrossFit: 8:00 AM
459 Total Reps
3
Chuck
Lambertz
CrossFit: 8:00 AM
411 Total Reps
Female Clients
1
Amber
Lambertz
CrossFit: 8:00 AM
411 Total Reps
115# sc, pistol box, 105#bench
2
Private
CrossFit: 8:00 AM
366 Total Reps
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