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Components
Black Friday Special
Black Friday Burn Off
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Crossfit Amarillo Police Department
Easy Macs
Homeschool PE
Lil Beasts
Mini Beast
Summer Crush
Yoga
Date
Workout
11/29/2019 - Palo Duro CrossFit
Class
(All)
5:30AM CrossFit
8:30AM CrossFit
4:30PM CrossFit
5:45PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (5/0)
Workout
11/29/2019
Workout of the Day
Black Friday Special (Time)
In Partners for Time:
Run/Row 200m (together)
100 Double-Unders/300 singles
Run/Row 200m (Partner 1)
100 Power Cleans (95/65)
Run/Row 200m (Partner 2)
100 Pull-ups
Run/Row 200m (Partner 1)
100 Wall-Balls (20/14, 10'/9")
Run/Row 200m (Partner 2)
100 Burpees
Run/Row 200m (Partner 1)
100 KB Swings 53/35
Run/Row 200m (Partner 2)
100 second plank hold
Run/Row 200m (together)
100 Knees to Elbows
*only one partner working at a time
Black Friday Burn Off (Time)
100 Air Squats
90 Sit-ups
80 Walking Lunges
70 KB Swings (50/35)
60 Box Jumps (24/20)
50 KB Sumo High Pulls
40 Pull-Ups
30 Handstand Pushups
20 Calorie Row
10 Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 29, 2019
Male Clients
1
Guadalupe
Avalos
4:30PM CrossFit
41:48
115 PC Nick
1
Nick
Davidson
4:30PM CrossFit
41:48
115 PC Lupe
2
Sean
Smith
4:30PM CrossFit
33:12
Christy
3
Chase
Young
4:30PM CrossFit
35:02
jacob
4
Jacob
Young
4:30PM CrossFit
35:02
chase - purple band pu, 65PC, some lower K2E
Female Clients
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