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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Julian 123 - 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):
0 (0/0)
Workout
Julian 123
WOD - FBCF
Metcon (Time)
Rx+ - Fully Loaded
7 Hang Squat Clean (75/55 lb.)
7 DB Slams (50/35 lb.)
7 Rounds
* Every 90 sec. perform
3 Firebreathers
Rx - Partially Loaded
7 DB Hang Squat Clean (50/35 lb.)
7 DB Slams (50/35 lb.)
7 Rounds
* Every 90 sec. perform
3 Firebreathers
Fitness - Unloaded
14 Odd Object Single Leg Deadlifts
7 x Heel Taps, Over and back = 1
7 Rounds
* Every 90 sec. perform
4 Burpees
WOD - Home Gym
Metcon (Time)
For Time:
3 Mile Run
Every 3:00, stop to complete:
9 Burpees + 21 Air Squats
Workout starts on the burpees and air squats.
No Measue
50-40-30-20-10: Hollow Rocks
After each set:
10 DB Rows from Pushup position (10/ each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, May 02, 2020
Male Clients
Female Clients
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