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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Bam Bam! - 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 (7/3)
Workout
Bam Bam!
WOD
Metcon (AMRAP - Reps)
Rx+
Row / Bike for meters / Calories (alternating)
Every 2 min. perform:
6 Squat Clean and Jerks (155/115 lb.)
AMRAP 20 min.
Rx
Row / Bike for meters / Calories (alternating)
Every 2 min. perform:
6 Squat Clean and Jerks (135/95 lb.)
AMRAP 20 min.
Fitness
Row / Bike for meters / Calories (alternating)
Every 2 min. perform:
6 Power Clean and Jerks
AMRAP 20 min.
1 Meter = 1 Rep
1 Calorie = 1 Rep
Clean and Jerks do not count as reps.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, June 09, 2018
Male Clients
1
Francisco
Garcia
9am CrossFit All Levels
30 Reps
4 rds @155 the rst @135
2
Private
9am CrossFit All Levels
110 Reps
3
Duy
Pham
9am CrossFit All Levels
81 Reps
DICK MOVE LYMAN! 135# C&J 6 reps for first 3 rounds 3 reps the re...
4
Michael
Mowry
9am CrossFit All Levels
60 Reps
155x1, 135x3, 95x4
5
Andres
Salazar
9am CrossFit All Levels
48 Reps
95Lb
6
Brock
Johnson
9am CrossFit All Levels
40 Reps
started Rx. Switched to 95 in the second round
7
Mike
Rogers
9am CrossFit All Levels
0 Reps
31 calories 296 m 75 lb clean and jerks.
Female Clients
1
Private
9am CrossFit All Levels
62 Reps
2
Ashlyn
Eddleman
9am CrossFit All Levels
49 Reps
45# power clean
3
Ashley
Lopez
9am CrossFit All Levels
45 Reps
45 lbs
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