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CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
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Date
Workout
151121 - CrossFit Black Ridge
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(All)
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All Ages
0 - 17
18 - 24
25 - 34
35 - 44
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55 - 64
65+
Count (M/F):
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Workout
151121
Metcon (AMRAP - Reps)
With a partner, split reps anyway you want for 30 minutes of:
60 Cal Row
50 Toes 2 Bar
40 hspu
30 Power Cleans 135/95
20 Muscle Ups* (Bar or Ring)
30 Power Cleans
40 hspu
50 Toes to Bar
Rx+ 2 Butt-to-Butt Touches (For Russ)
......Repeat
*2 Pullups & 2 Ring Dips= 1MU (not Rx)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 21, 2015
Male Clients
Female Clients
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