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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Bird Box - Iron Grip CrossFit
Class
(All)
8 AM CrossFit
9 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (3/1)
Workout
Bird Box
Grab dem 3 good lookin partners and let's get to bird boxin the heck outta this. Don't go to failure on any of those movements, stop just shy of failure to ensure longer endurance and also maintaining usefulness for your team. No requirement to wear a blindfold.
Fitness
Metcon (Time)
Teams of 3 Complete
For Time:
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches (95/65)
15 Rope Climbs
50 Power Snatches (75/55)
75 Box Jump Overs (24/20)
100/70 Calorie Row
For Mixed Teams Complete:
2 Guys, 1 Girl: 90 Calories
2 Girls, 1 Guy: 80 Calories
Open & Performance
Metcon (Time)
Teams of 3 Complete
For Time:
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches (135/95)
15 Rope Climbs
50 Power Snatches (115/80)
75 Box Jump Overs (24/20)
100/70 Calorie Row
For Mixed Teams Complete:
2 Guys, 1 Girl: 90 Calories
2 Girls, 1 Guy: 80 Calories
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, February 02, 2019
Male Clients
1
Erik
Enriquez
8 AM CrossFit
18:30
only 2 rope climbs..
2
Bill
Olson
8 AM CrossFit
29:15
95# w/Josh and Court
2
Josh
Randall
8 AM CrossFit
29:15
95# w/ Courtney & Bill
Female Clients
1
Courtney
Randall
8 AM CrossFit
29:15
ring rows. box step overs. w/Josh and Bill
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