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Components
Back Squat
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Back it up - Firebird CrossFit
Class
(All)
9AM CrossFit All Levels
Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (6/3)
Workout
Back it up
Weightlifting
Back Squat (1 x 3 )
Back Squat
WOD
Metcon (Time)
Rx+
10 Back Squats (155/115 lb.)
80 Double-unders
5 rounds
Rx
10 Back Squats (135/95 lb.)
60 Double-unders
5 rounds
Fitness
10 Back Squats
60 Speed Steps
5 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 18, 2020
Male Clients
1
The
Godfather
9AM CrossFit All Levels
1 x 3 @ 295 lbs
2
Del
Tutt
9AM CrossFit All Levels
1 x 3 @ 275 lbs
2
Michael
Mowry
9AM CrossFit All Levels
1 x 3 @ 275 lbs
135x6, 225x4, 225x3, 245x3, 275x3
3
Brock
Johnson
9AM CrossFit All Levels
1 x 3 @ 265 lbs
3
Chris
“Old Man” ...
9AM CrossFit All Levels
1 x 3 @ 265 lbs
4
John
Iskandar
9AM CrossFit All Levels
1 x 3 @ 215 lbs
Female Clients
1
Kendra
Lowry
9AM CrossFit All Levels
1 x 3 @ 200 lbs
2
Amanda
McFarland
9AM CrossFit All Levels
1 x 3 @ 155 lbs
3
amy
an
9AM CrossFit All Levels
1 x 3 @ 145 lbs
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