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Components
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
10/29/16 - CrossFit Allegiance
Class
(All)
9:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (2/0)
Workout
10/29/16
Metcon
Metcon (Time)
"Run BMC"
200m Run
1 Round of Badger:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
400m Run
2 Rounds of Mary:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
600m Run
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
800m Run
Partner up and work together and split reps or work together and each do all the reps or do it on your own. RX is only if you do all the reps. Have fun!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 29, 2016
Male Clients
1
King of
Verdict Ridge
9:30 AM CrossFit
27:05
All reps. Oh press 75#. Ring rows
2
Stephen
Kent
9:30 AM CrossFit
28:23
Female Clients
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