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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
4th Down - 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):
6 (2/4)
Workout
4th Down
Day 6 of Member Appreciation! Today is quality time with the coaches! Luckily all the coaches get to witness everyone struggle, and yes, it is satisfying. Today, you get a little payback. Come on in and do the programmed workout with the coaches AND, you'll get to watch them suffer on a workout of YOUR choosing! Happy Saturday, indeed!
Metcon
Fitness
F: Metcon (3 Rounds for reps)
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (35/26)
21 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (35/26)
15 Thrusters (95/65)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)
Open & Performance
OP: Metcon (3 Rounds for reps)
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 16, 2019
Male Clients
1
Jack
Ferguson
8 AM CrossFit
177 Total Reps
2
Steven
Shulski
8 AM CrossFit
197 Total Reps
35#kb 75#thruster
Female Clients
1
Andrea
Fabry
8 AM CrossFit
173 Total Reps
2
Courtney
Randall
8 AM CrossFit
142 Total Reps
35, 40, 45 lb thrusters
3
Linda
Feehs
9 AM CrossFit
130 Total Reps
35# thrusters
4
Kenya
Colon
8 AM CrossFit
2 Total Reps
blue KB
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