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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Independent - Crossfit North Cloud
Class
(All)
CrossFit: 8:00 AM
Open Gym: 9:00 AM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (4/1)
Workout
Independent
Warm-up
3-5 minute Row (Easy to moderate)
-then-
3 Sets:
10 Alternating Leg V Ups
5 Pushups
Metcon
Metcon (2 Rounds for reps)
Complete the following, with a partner:
AMRAP 15: (as desired)
250 Meter Row
20 GHD/AbMat Situps
15 Handstand Pushups
-Rest 5:00-
AMRAP 15: (alternate rounds)
12/9 Calorie Bike
3 Power Snatches (115/80)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 11, 2021
Male Clients
1
Luke
Lister
CrossFit: 8:00 AM
587 Total Reps
With Justin
2
PJ
Kearn
CrossFit: 8:00 AM
395 Total Reps
W/ Jenny
3
Chuck
Lambertz
CrossFit: 8:00 AM
610 Total Reps
box pike/ab mat rx
4
Justin
Ferrell
CrossFit: 8:00 AM
587 Total Reps
RX w pike PU
Female Clients
1
Amber
Lambertz
CrossFit: 8:00 AM
399 Total Reps
ab mat/pike pu rx (85#)
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