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Components
Prone barbell rows
Dumbbell Single Arm B ...
Metcon
Metcon
Metcon
Settings
Location
(All)
Invictus Miami
Program
CrossFit
Mayhem Affiliate - Bodybuilding
Date
Workout
10-10-18 - 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
10-10-18
3 x NFT
20' crab walk
10 ring rows
A: Prone barbell rows
B: Dumbbell Single Arm Bench Supported Torso Row (10 reps per arm)
Metcon (Time)
3-2-1
legless rope climbs
21-15-9
kipping handstand push-ups
Metcon (AMRAP - Rounds and Reps)
AMRAP 20
100' D-ball carry 150/100
50' handstand walk *scale wall walks
200' farmers carry 70/55
5 box jumps 36/30
100' sled push 4/2
immediately into
Metcon (Time)
100/70 calories AB
every 2 minutes 12 GHDs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 09, 2022
Male Clients
Female Clients
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