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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 11.12.15 - The Cell Gym
Class
(All)
7:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (3/2)
Workout
The Cell Gym 11.12.15
Warm-up
Rowing Warm Up
500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups
Metcon
Metcon (Time)
800m run buy in.
Then:
Metcon
Metcon (AMRAP - Rounds)
20 min EMOM
even 5 bench @ 75% of 1RM
odd 20 wall balls 20/14#
Metcon
Metcon (Time)
Then:
800m run cash out.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 12, 2016
Male Clients
1
Jeremy
Rowley
7:30 AM CrossFit
4:25
2
Brandon
Walters
7:30 AM CrossFit
4:29
3
Merlin
Rowley
7:30 AM CrossFit
5:46
Female Clients
1
Megan
Kypke
7:30 AM CrossFit
4:50
2
Patti
Rowley
7:30 AM CrossFit
5:00
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