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Metcon
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CrossFit Black Ridge
Program
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Date
Workout
161119 - 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):
0 (0/0)
Workout
161119
Metcon (AMRAP - Rounds and Reps)
28-Minute Partner AMRAP:
Alternate movements each round and they switch.
A-10 Deadlifts
B- 5 Thrusters
A- 10 Box Jumps 24/20
B-5 Bar-Facing Burpees
AB -Run 200 (Both Partners)
Weight:
o-7 Minutes: 155/115
7-14 Minutes 135/95
14-21Minutes 115/75
21-28 Minutes 95/65
Rx+ Keep weight at 155/115 for the whole wod.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 19, 2016
Male Clients
Female Clients
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