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Components
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
Saturday - CrossFit Allegiance
Class
(All)
9:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (5/3)
Workout
Saturday
Metcon
Metcon (Time)
Partner WOD
50 T2B
400m Run
30 Front Squat (155/105#)
400m Run
10 Rope Climbs
400m Run
30 Front Squat (155/105#)
400m Run
50 T2B
* Split Reps Run together
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 10, 2016
Male Clients
1
Darius
Nouri
9:30 AM CrossFit
20:17
Halford
1
Derek
Halford
9:30 AM CrossFit
20:17
Darius
2
Neil
Glezen
9:30 AM CrossFit
22:31
3
Drew
Callaway
9:30 AM CrossFit
18:36
55#squats pull ups solo
4
Marcio
Lima
9:30 AM CrossFit
18:50
#105 Amanda
Female Clients
1
Lynn
Callaway
9:30 AM CrossFit
17:25
situps, rowed, ring rows, plate squats
1
Susan
Sterling
9:30 AM CrossFit
17:25
Thanks, Lynn!! row, rope pull, GHD, 65# FS
2
Amanda
Mendez
9:30 AM CrossFit
18:50
Marcio 55#, knee ups, rowed, rope pulls
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