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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Mr. Clean - 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):
10 (5/5)
Workout
Mr. Clean
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
2 Squat Clean and Jerk (185/135 lbs.)
100-m Run
Add 2 Clean and Jerks each round
Add 100-m Run each round
AMRAP 24 min.
RX
2 Squat Clean and Jerk (155/95 lbs.)
100-m Run
Add 2 Clean and Jerks each round
Add 100-m Run each round
AMRAP 24 min.
Fitness
2 Power Clean and Jerk
100-m Run
Add 2 Power and Jerks each round
Add 100-m Run each round
AMRAP 24 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, April 21, 2018
Male Clients
1
Art
Pfund
9am CrossFit All Levels
5 + 1
2
Thomas
Badger
9am CrossFit All Levels
5 + 10
clean front squat @ 65lbs
3
John
Iskandar
9am CrossFit All Levels
5 + 5
12 reps 125#, 18 reps 115#
4
Michael
Mowry
9am CrossFit All Levels
4 + 13
4x185, 6x155, 12x135, Rowed
5
adam
torrico
9am CrossFit All Levels
4 + 0
clean front squat: 65lbs
Female Clients
1
Emily
Goldman
9am CrossFit All Levels
5 + 6
Row
2
Alesha
Asijie
9am CrossFit All Levels
4 + 13
115#
3
Amanda
McFarland
9am CrossFit All Levels
7 + 2
55lbs
4
Michele
Pfund
9am CrossFit All Levels
6 + 14
Finished 14 dl at 155 and 356 meters
5
Private
9am CrossFit All Levels
5 + 12
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