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Components
Metcon
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBFlex
SBMetcon
Suana
Date
Workout
Friday - Southern Boom CrossFit
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
Friday
Warm-up
8:00 Running Clock…
500m Row
Into…
4 Sets*
6 Clean Deadlifts
4/4 Elbow Punches
6 Hang Muscle Cleans
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK...
Build to a Heavy Complex of:
1 Power Clean
+
1 Hang Power Clean
+
1 High Hang Power Clean
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
1500/1250m Row
45 Hang Power Clean (155/105)|(115/75)
*Partition Row & Reps in any way or order to complete the work.
(Score is Time)
KG BB: (70/47.5)|(52.5/35)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 01, 2021
Male Clients
Female Clients
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