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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
Show Me How to Live - Crossfit North Cloud
Class
(All)
8:00AM CrossFit
9:00AM Open Gym
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (3/5)
Workout
Show Me How to Live
Warm-up
4x :30/:30 SkiErg
Banded Shoulder Stretch x :20 per position
Pigeon Pose x :60/side
then...
3 Rounds of:
10 AbMat Situps
10 Suitcase Deadlifts (5/side)
10 Single-Arm KB Push Press (5/side)
10 Pushups
Metcon
Metcon (Time)
With a partner, Complete For Time:
5 Synchro Burpee Box Jump-Overs (24/20)
40 Clean & Jerk (65/95)
10 Synchro Burpee Box Jump-Overs (24/20)
30 Clean & Jerk (85/135)
15 Synchro Burpee Box Jump-Overs (24/20)
20 Clean & Jerk (105/165)
20 Synchro Burpee Box Jump-Overs (24/20)
10 Clean & Jerk (125/185)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 28, 2019
Male Clients
1
Luis
Pahua
8:00AM CrossFit
15:46
2
James
Coash
8:00AM CrossFit
20:30
2
Jay
Lowell
8:00AM CrossFit
20:30
w/jim 45,65,85,105
Female Clients
1
Mallory
Robert
8:00AM CrossFit
17:08
65, 85, 105, 125
2
Kayla
Garst
8:00AM CrossFit
17:57
With Kristine! Thanks for getting me through the burpees :D
3
Cierra
Mondero
Remote Athlete
20:00
Solo, split even C&J
4
Nicki
Reed
8:00AM CrossFit
15:46
5
Kristine
Guevara
8:00AM CrossFit
17:57
Kayla. RX except stepovers
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