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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Julian 97 - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (3/1)
Workout
Julian 97
WOD - FBCF
Metcon (3 Rounds for time)
Rx+ - Fully Loaded
4 Muscle-ups
8 Strict Handstand Pushups
12 Hang Power Snatch (95/65 lb.)
Run 800 m
Every 10 min. perform
3 Rounds
Rx - Partially Loaded
3 Db Man-makers (50/35 lb.)
6 Handstand Pushups
9 DB Alt. Hang Power Snatch
Run 800 m
Every 10 min. perform
3 Rounds
WOD - Home Gym
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 min
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges
WOD- Bodyweight Home
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 min
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 06, 2020
Male Clients
1
Lyman
Anderson
6:30pm CrossFit All Level...
21:28
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
16:20
50#
3
Brock
Johnson
5:30pm CrossFit All Level...
19:41
8 strict pull ups Rx+ the rest
Female Clients
1
Savanna
Fallon
4:30pm CrossFit All Level...
32:00
Variation of RX+. Didn’t write time.
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