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Components
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Bodybuilding
Core Program
CrossFit
Endurance
Home Workouts
Kids (5-8)
L.I.F.E.
Monthly Challenge
Open Gym
Pre Teens (8-12)
Running
Teens
Date
Workout
Sat 11-23-19s - CrossFit Salem South
Class
(All)
Open Gym
8:00 AM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
Workout
Sat 11-23-19s
1: Metcon (AMRAP - Rounds and Reps)
AMRAP 25:00
3 Rounds:
6 Deadlifts (225/155)
9 Burpees over the bar
Rest 1:00
3 Rounds:
Bike 15 calories
12 Pull Ups
Rest 2:00
count each round... one time through the list is 6 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 23, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Ian
Plummer
8:00 AM WOD
1 + 83
Female Clients
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