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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Fight of Flight - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 12:30PM Open Gym
3:30 PM Crossfit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM Crossfit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (8/10)
Workout
Fight of Flight
Despite your first thought, you're actually looking at touching those first 3 or 4 movements up to 3 times so make sure each movement is scaled correctly to allow you to do so. 20 minutes never seems to get shorter, but when you've got 5 movements, it should go a little faster, hopefully . . . Also 20, 20, 20, 20's going into the final day of 2019 tomorrow and then on to 2020!!!
Metcon
Fitness
F: Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
20 Wallballs (14/10)
20 Hang Power Snatches (75/55)
20 Box Jumps (24/20)
20 Front Squats (75/55)
20/15 Calorie Row
Open & Performance
OP: Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 30, 2019
Male Clients
1
Steven
Shulski
5:00 AM CrossFit
2 + 99
2
Matthew
Houde
8:00 AM CrossFit
2 + 72
3
David
Smith
8:00 AM CrossFit
2 + 68
4
Michael
Bostian
3:30 PM Crossfit
2 + 65
5
Erik
Enriquez
5:30 PM CrossFit
2 + 48
6
Sean
Smith
3:30 PM Crossfit
2 + 16
7
Travis
Fagerness
5:00 AM CrossFit
2 + 13
step ups
8
John
Popp
8:00 AM CrossFit
1 + 50
65lbs 14lbs wall ball 20in box
Female Clients
1
Irish
Coussens
8:00 AM CrossFit
2 + 54
2
Erin
Johnson
8:00 AM CrossFit
2 + 47
20cal
3
Tammy
Houde
8:00 AM CrossFit
2 + 20
4
Kimberly
Anderson
6:30 PM Crossfit
2 + 68
55#, box step ups
5
Jennifer
Bury
6:30 PM Crossfit
2 + 61
35lbs
6
Ashley
Shulski
5:00 AM CrossFit
2 + 44
35# bar
7
Courtney
Randall
5:30 PM CrossFit
2 + 40
steps ups, 45 lbs
8
Anastacia
Wagner
8:00 AM CrossFit
2 + 32
9
Heather
Shepherd
3:30 PM Crossfit
2 + 25
45#, 15 reps
10
Kenya
Colon
8:00 AM CrossFit
2 + 11
14 lb w ball
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