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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CFNC Masters
CrossFit
Engine Rx
N.C. Athletics
N.C. Kids
Date
Workout
Shout At the Devil - Crossfit North Cloud
Class
(All)
8:00AM CrossFit
9:00AM Open Gym
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (2/0)
Workout
Shout At the Devil
Warm-up
400 Meter Jog
then...
2 Rounds of:
10 Russian Baby Makers
10 DB Sotts Press/Arm
10 Cossack Squats/Leg
10 Upright Rows/Arm
Metcon
Metcon (AMRAP - Rounds and Reps)
In teams of two complete AMRAP 24 of:
5 Man-Makers (50/35)
8 Toes-to-Bar
13 Box Jumps (24/20)
*400 Meter Run
Partner A runs 400 meters, while Partner B performs works through the triplet.
Partners switch when Partner A returns.
Partner B then runs a 400 M. while Partner A picks up where B left off.
RomWOD
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, June 13, 2020
Male Clients
1
Chris
Mondero
Remote Athlete
9 + 0
30# DB
2
Michael
Wahlmeier
8:00AM CrossFit
8 + 22
w/ Joni; 20#
Female Clients
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