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Location
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CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
CF Linchpin 191216 - CrossFit Kent Island
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
10:00 AM CrossFit
Open Gym 11am - 1pm
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
CF Linchpin 191216
Warm-up
3 rounds:
30 Single-unders
7 Wall-facing Squats
7 Toes-to-bar
7 GHD Hip Extensions
5 Overhead Squats, empty barbell (3 secs descending + 3 secs up)
Metcon
Metcon (No Measure)
7 rounds, not for time:
3 Overhead Squats, 75% 1RM
9 Strict or Banded Pull-ups
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Monday, December 16, 2019
Male Clients
Female Clients
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