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Components
Metcon
Settings
Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
161112 - CrossFit Black Ridge
Class
(All)
Saturday 7:30am WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
161112
Metcon (Time)
5 RFT:
40-20-10-20-40
Deadlift 135/95
V-ups
KB Swings 53/35
Hand-Release Pushups
*35-minute Time Cap
Rx+ 185/125 DL and Get-up Sit-ups in place of V-ups.
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Whiteboard:
Saturday, November 12, 2016
Male Clients
Female Clients
1
Natalie
Bray
Saturday 7:30am WOD
33:04
Rx only dl not kb
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