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Metcon
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Location
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CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
161210 - CrossFit Black Ridge
Class
(All)
Saturday 7:30am WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
161210
Metcon (AMRAP - Reps)
Nine Foundational movements of CrossFit WOD
25 Minute AMRAP- Score is total reps, MBSC reps do not count toward score.
As a Complex:(75/55)
7 Front Squats
7 Back Squats
7 Overhead Squats
As a complex:(75/55)
5 Strict Press
5 Push Press
5 Push or Split Jerk
20 Deadlift (75/55)
10 Sumo Deadlift HighPull (75/55)
Everytime you break on either of the complexes, or sets of DLs and SDLHPs, you must perform 10 MedBall Squat Cleans (20/14)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 10, 2016
Male Clients
Female Clients
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