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Components
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
4 person Team conga line WOD - CrossFit VU
Class
(All)
0830 Members only WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
4 person Team conga line WOD
Metcon (Time)
In teams of 4 people we will have a conga line style workout.
3 RFT:
21-15-9 reps
(rd1/2/3)
- DB Thrusters 35/20#
- Pull Ups/ring rows
- HSPU/push ups
-250m Row
-rest station
RX+
50/35# DBs
C2B pull ups
Objective:
Complete Rds of 21-15-9 + row for time as a team.
One person starts 21 DB thrusters as teammates wait in line for you to advance to the next station of 21. Once thrusters are complete athlete 1 moves forward to 21 pull ups then athletes 2 starts DB thrusters. 3&4 are waiting for athletes 1&2 to advance before #3 can start. Continue this pattern until the wod is complete. Rd1 is 21's, Rd2 is 15's, Rd3 is set of 9s. everyone will have a rest period and when the person behind you finishes and moves to rest station you will start the next round.
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Saturday, November 28, 2020
Male Clients
1
Do not call
Pfalzgraf
0830 Members only WOD
22:02
Female Clients
1
Jessica
Kelly
0830 Members only WOD
21:02
half kimping PU/ rr
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