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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Bodybuilding
Core Program
CrossFit
Endurance
Home Workouts
Kids (5-8)
L.I.F.E.
Monthly Challenge
Open Gym
Pre Teens (8-12)
Running
Teens
Date
Workout
Sat 6-30-18 - CrossFit Salem South
Class
(All)
8:00 AM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (1/2)
Workout
Sat 6-30-18
1: Metcon (Time)
Partner up!
Pick One: Bike/Ski/Row
3000m Row
2500m Ski
7500m Bike
12 min Cap
2: Metcon (AMRAP - Reps)
Teams of 2
AMRAP 8 min
10 Slam Ball Clusters (50/40)
10 Cals Rower
10 Box Jump Overs (20)
Rest 2 min
AMRAP 6 min
6 Slam Balls (50/40)
6 Burpees
Rest 2 min
AMRAP 4 min
Max Wall Balls (20/14)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, June 30, 2018
Clients:
Men / Women
All Clients
Male Clients
1
Cody
Labahn
8:00 AM WOD
11:27
Female Clients
1
Andrea
Krahmer
8:00 AM WOD
11:15
Bike
2
Jessica
Warburton
8:00 AM WOD
12:00
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