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Components
Dumbbell Incline Bench
Upright Barbell Row
Supine Grip Axel Bar ...
Metcon
Settings
Location
(All)
Invictus Miami
Program
CrossFit
Mayhem Affiliate - Bodybuilding
Date
Workout
12-21-22 - Invictus Miami
Class
(All)
Armed Comp*: 10:00 AM
4:45 PM Armed Comp/OLY Class
6:30PM Armed Comp/OLY Class
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
Workout
12-21-22
3 x NFT
10 straight arm lat pull-downs
5 body rows
10 hollowrocks
A1: Dumbbell Incline Bench
A2: Upright Barbell Row
B: Supine Grip Axel Bar Bent Over Row
Metcon (No Measure)
3 sets
3 bar muscle-ups 10 CTB 10 toes to bar *UB rest as needed
scale:
regular pull-ups
less reps of all 3
or
10 rounds of 3 CTB 3 toes to bar UB
Metcon (AMRAP - Rounds and Reps)
AMRAP 20
5 strict pull-ups *any variety
10 push-ups
15 GHDs
20 calorie row
Want to see some of these movements in action? Check out our
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Whiteboard:
Wednesday, December 21, 2022
Male Clients
1
Ruben
Navas
6:30PM Armed Comp/OLY Cla...
4 x 12 @ 50 lbs
Female Clients
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