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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Dirty Thirty - 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 (5/4)
Workout
Dirty Thirty
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
200-m MB Carry (20/14 lb.)
12 Double DB Alt. Push Presses (50/35 lb.)
12 MB Cleans
12 Devil’s Presses
12 MB OH Sit-ups
12 DB Clean & Jerks
200-m DB Farmer’s Carry
AMRAP 30 min.
Rx
200-m MB Carry (20/14 lb.)
12 Double DB Alt. Push Presses (35/25 lb.)
12 MB Cleans
12 Devil’s Presses
12 MB OH Sit-ups
12 DB Clean & Jerks
200-m DB Farmer’s Carry
AMRAP 30 min.
Fitness
200-m MB Carry
12 Double DB Alt. Push Presses
12 MB Cleans
12 Devil’s Presses
12 Sit-ups
12 DB Clean & Jerks
200-m DB Farmer’s Carry
AMRAP 30 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 14, 2020
Male Clients
1
Brock
Johnson
9AM CrossFit All Levels
3 + 5
2
Andres
Salazar
9AM CrossFit All Levels
2 + 70
50m DB Carry
3
Michael
Mowry
9AM CrossFit All Levels
2 + 41
1st rd rx+
4
John
Iskandar
9AM CrossFit All Levels
2 + 32
5
Private
9AM CrossFit All Levels
2 + 8
Female Clients
1
Kendra
Lowry
9AM CrossFit All Levels
3 + 0
2
Maron
Walker
9AM CrossFit All Levels
2 + 70
3
amy
an
9AM CrossFit All Levels
2 + 36
4
Private
9AM CrossFit All Levels
1 + 70
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