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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Hot & Heavy - Iron Grip CrossFit
Class
(All)
8 AM CrossFit
9 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (3/7)
Workout
Hot & Heavy
As if yesterday's 30 minutes wasn't enough, well good news!! Today's is even BETTER! Now you've got not one but TWO buddies to help you out. As with any team of 3 workout, the idea is to push the pace every time you're working, knowing you will get to rest two people's-worth. So nice and easy through those first 2 or 3 rounds, then start making your money on the latter ones. Nice and easy!
Metcon
Fitness
F: Metcon (AMRAP - Rounds and Reps)
Teams of 3, AMRAP 30:
60 Calorie Row
50 Pull-ups
40 Power Cleans
30 Thrusters
Round 1: 75/55
Round 2: 95/65
Round 3: 115/85
Round 4: 135/95
Round 5: 155/105
Open & Performance
OP: Metcon (AMRAP - Rounds and Reps)
Teams of 3, AMRAP 30:
60 Calorie Row
50 Pull-ups
40 Power Cleans
30 Thrusters
Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 07, 2019
Male Clients
1
Josh
Randall
8 AM CrossFit
3 + 115
2
Jack
Ferguson
8 AM CrossFit
3 + 115
rd 3 stayed at 95lbs
2
Steven
Shulski
8 AM CrossFit
3 + 115
With Jack, Josh and Charles
Female Clients
1
Ali
Florence
8 AM CrossFit
3 + 25
M-Sturg & AJ
1
Megan
Sturgeon
8 AM CrossFit
3 + 25
AJ & A-Nasty
2
Alyssa
Payne
8 AM CrossFit
2 + 57
kipping pull ups
3
Maggie
Cohen
8 AM CrossFit
3 + 74
power clean 30 thrusters 20
4
Andrea
Fabry
8 AM CrossFit
2 + 120
scaled
4
Ashley
Shulski
8 AM CrossFit
2 + 120
With Andrea
5
Courtney
Randall
8 AM CrossFit
2 + 57
45, 55 lbs, ring rows w/Alyssa & Kenya
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