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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Partner Up - 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):
9 (7/2)
Workout
Partner Up
WOD
Metcon (Time)
Rx+
In partners:
MB Sit-up Throws (20/14 lb.)
AMRAP 3 min.
100 Thrusters (135/95 lb.)
100 MB Hip Extensions (20/14 lb.)
100 V Ups
200 Double-unders
MB Sit-up Throws (20/14 lb.)
AMRAP 3 min
Rx
In partners:
MB Sit-up Throws (20/14 lb.)
AMRAP 3 min.
100 Thrusters (95/65 lb.)
100 Russian KB Swings (24/16kg.)
100 V Ups
150 Double-unders
MB Sit-up Throws (20/14 lb.)
AMRAP 3 min.
Fitness
In partners:
MB Sit-up Throws
AMRAP 3 min.
80 Thrusters
80 Russian KB Swings
80 Lying toes to Bar
80 Speed Steps
MB Sit-up Throws
AMRAP 3 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, May 11, 2019
Male Clients
1
Chris
“Old Man” ...
9am CrossFit All Levels
14:45
w/ Cat
2
Michael
Mowry
9am CrossFit All Levels
18:50
21:15, 76, 69,
3
Brock
Johnson
9am CrossFit All Levels
24:00
4
The
Godfather
9am CrossFit All Levels
18:50
w/ Mowry...double singles
5
Nick
Nielson
9am CrossFit All Levels
24:00
6
Adam
Moeser
9am CrossFit All Levels
27:45
7
Del
Tutt
9am CrossFit All Levels
0:00
snatch work
Female Clients
1
Catalina
Johnson
9am CrossFit All Levels
14:45
2
Kendra
Lowry
9am CrossFit All Levels
0:00
Abs
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