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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
6 x 4 - 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):
4 (1/3)
Workout
6 x 4
WOD
Metcon (Time)
Rx+
Run 400 m with MB
12 GHD Sit-ups with MB
24 Wall Balls (20/14 lb.)
Complete one round every
6 min.
4 rounds
Rx
Run 400 m with MB
12 MB V-Ups
24 Wall Balls (20/14 lb.)
Complete one round every
6 min.
4 rounds
Fitness
Run 300 m with MB
12 Weighted Sit Ups
20 Wall Balls
Complete one round every
6 min.
4 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, June 15, 2019
Male Clients
1
Brock
Johnson
9AM CrossFit All Levels
15:54
Female Clients
1
Maron
Walker
9AM CrossFit All Levels
17:22
2
christina
chaney
9AM CrossFit All Levels
23:26
Fit: 10md x2 6mb x2
3
Catalina
Johnson
9AM CrossFit All Levels
24:00
Rx scheme w/10# MD; skipped most of rnd 3 (uterine issues)
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