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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Julian 137 - Firebird CrossFit
Class
(All)
9AM CrossFit All Levels
9AM CrossFit All Levels
Open Gym
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 137
WOD - FBCF
Metcon (AMRAP - Reps)
Tabata
Rx - Fully Loaded
db Alt. SA Thruster
db Farmers Walk/March+Hold
db Slam
db Burpee
* (50/35 lb.)
Fitness - Unloaded
Squat Hold
Object Jump-overs
Plank Hold
Burpee
WOD - Home Gym
Metcon (3 Rounds for time)
On the 0: 1 Mile Run
On the 10: 100 Burpees
On the 20: 1 Mile Run
Metcon (No Measure)
Alternating On the Minute x 4 Rounds:
Minute 1:
20 AbMat Sit-Ups
Minute 2:
10 Single Dumbbell Overhead Tricep Extensions
10 Close Grip Push-ups
Max Dumbbell Bench Press
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, May 16, 2020
Male Clients
Female Clients
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