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Components
Metcon
Settings
Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
181229 - 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):
1 (1/0)
Workout
181229
Metcon (No Measure)
E2M for 5 rounds
12 Deadlifts @ 60% 1 RM
4021 tempo
4 count down, 0 at floor, 2 count up, 1 second contraction at the top
Metcon (No Measure)
E2M for 5 rounds
12 Bench Press @ 60% 1 RM
4021 tempo
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch 95/65
KTE
10 min CAP
Modify Knees to Elbows on rings or with hanging knee raises.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 29, 2018
Male Clients
1
Benjamin
Lee
Saturday 7:30am WOD
10:00
Female Clients
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