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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 112 - 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 112
WOD - FBCF
Metcon (Time)
Rx+ - Fully Loaded
3 Hang Squat Snatch (heavy)
6 OH Squat
9 Handstand Push-up
5 Rounds
Rx - Partially Loaded
6 SA DB Hang Squat Snatch (50/35 lb.)
12 SA OH Squat
9 Handstand Push-up
5 Rounds
WOD - Home Gym
Metcon (Time)
3 Rounds:
25 Strict Pull-ups
400 Meter Run
50 Sit-ups
800 Meter Run
No Measure
Alternating Tabata:
Plank
Hollow Rocks
WOD- Bodyweight Home
Metcon (Time)
3 Rounds:
50 Odd Object Rows
400 Meter Run
50 Sit-ups
800 Meter Run
No Measure
Alternating Tabata:
Plank
Hollow Rocks
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 21, 2020
Male Clients
1
#Sean
Wieser
5:30pm CrossFit All Level...
9:04
95# it was heavy
2
Brock
Johnson
11AM CrossFit All Levels
12:45
135#
3
Aaron
Barvitz
5:30am CrossFit All Level...
9:45
95#, 3,6,3 HSN, OHS, HSPU
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
25:40
Sub HSPU for Pull ups
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