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Components
Metcon
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Julian 107 - 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):
2 (0/2)
Workout
Julian 107
WOD - FBCF
Metcon (Weight)
Rx+ - Fully Loaded
In 5 min:
Find your 15 rep Max
Thruster
In 5 min:
Metcon (AMRAP - Reps)
Rx - Partially Loaded
In 5 min:
Find your Max reps unbroken
DB Thruster (50/35 lb.)
Metcon (Time)
Rx+
Run 800 m
In 5 min:
Rx
Run 800 m
In 5 min:
Metcon (AMRAP - Reps)
Rx+ - Fully Loaded
In 5 min:
Max rep Thrusters with 15 rep
weight
Rx - Partially Loaded
In 5 min:
Max rep DB Thrusters
WOD - Home Gym
Metcon (Time)
3 Rounds,
50 4-Count Weighted Flutter Kicks
40 Single Arm Bent Over Rows (20 each)
30 Weighted Glute Bridges
20 Weighted Sit-Ups
*Using Dumbbell or Odd Object
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 16, 2020
Male Clients
Female Clients
1
Private
11AM CrossFit All Levels
0 lbs
2
Kendra
Lowry
5:30pm CrossFit All Level...
0 lbs
2 Power and 2 Hang Snatch (55, 85, 95, 105#) + Band Complex
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