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Components
Steam Roller
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
11/29/19 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5-7pm Open WOD Come When You Can
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (13/1)
Workout
11/29/19
Metcon
Steam Roller (Time)
Team of 3
For Time:
1500m Row, 3 Rope Climb, 6 Deadlifts
800m Run, 6 Rope Climbs, 12 Deadlifts
1500m Row, 9 Rope Climbs, 18 Deadlifts
800m Run, 12 Rope Climbs, 24 Deadlifts
1500m Row, 15 Rope Climbs, 30 Deadlifts
Barbell: ADV RX 275/185
RX 225/155
9 Pull-ups
18 pull-ups
24 pull-ups
36 pull-ups
45 pull-ups
***3 pull-ups per rope climb
***run together, split meters and reps.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 29, 2019
Male Clients
1
Eli
Joy
9:30 AM CrossFit
35:39
Ledford and Frankie!
1
Derrick
Ledford
9:30 AM CrossFit
35:39
Frankie/Eli
2
Dane
Sonnenberg
9:30 AM CrossFit
36:58
Ryan S and Derek H
3
Jason
Denis
9:30 AM CrossFit
33:43
JACK AND TODD
3
Todd
Mehrmann
9:30 AM CrossFit
33:43
JD & jack
4
Stephen
Kent
9:30 AM CrossFit
26:13
5:30runrowrr#225
5
Bob
Swadley
9:30 AM CrossFit
34:09
Lanny and Cleans
5
Lanny
Natoli
9:30 AM CrossFit
34:09
Scotty, Bob 185 dL
5
Scotty
In Route
9:30 AM CrossFit
34:09
Bob/Lanny PU's 185 DL
6
Rj
colichio
9:30 AM CrossFit
41:00
josh,tommy 115lbs
6
Tommy
Grey
9:30 AM CrossFit
41:00
Josh & RJ, 155#
7
Joey
Hager
9:30 AM CrossFit
42:22
8
Aron
Gibson
9:30 AM CrossFit
45:41
105lb DL; rr
Female Clients
1
Marissa
Hager
9:30 AM CrossFit
42:22
Band pull-ups
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