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Components
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
11/19/16 - CrossFit Allegiance
Class
(All)
9:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (8/4)
Workout
11/19/16
Metcon
Metcon (Time)
Partner WOD
800m Buy - In
4RFT
20 Thrusters 135/95
30 T2B
-then-
3R
20 Power Cleans 135/95
30 HSPU
30 Burpees over Bar (not bar facing)
Split reps however you want and run the buy in together. Partner cannot start until both people are in.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 19, 2016
Male Clients
1
Darius
Nouri
9:30 AM CrossFit
26:22
RX'd 95# Derek and Toni
1
Derek
Halford
9:30 AM CrossFit
26:22
RX'd 95# Darius and Toni
1
Toni
Huber
9:30 AM CrossFit
26:22
SAT RX 95 hspu derek darius
2
Marcio
Lima
9:30 AM CrossFit
29:18
Stephen - Good job!!!!
2
Stephen
Kent
9:30 AM CrossFit
29:18
3
Brian
Shannon
9:30 AM CrossFit
32:01
95# thruster& clean
3
Private
9:30 AM CrossFit
32:01
4
Tommy
Grey
9:30 AM CrossFit
33:01
Travis - Partner, way to go!
Female Clients
1
Leslie
Auton
9:30 AM CrossFit
28:50
Susan...YAY! 45# thruster, GHD, 75# PC
1
Susan
Sterling
9:30 AM CrossFit
28:50
45/75, GHD, pu, row. Thank goodness for Leslie!!
2
Amanda
Mendez
9:30 AM CrossFit
30:57
45# thrusters, #55 cleans
2
Kayla
Whitlock
9:30 AM CrossFit
30:57
pushups, knees to chest
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