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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Dynamic duo - 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
Dynamic duo
WOD
Metcon (Time)
Workout of the Day
Rx+
In teams of 2 perform:
200-m Sled Pull
20/10 cal. Assault Bike
200-m Sandbag Carry (60/40 lb.)
Every 5 min.
4 rounds
Rx
In teams of 2 perform:
200-m Sled Pull
20/10 cal. Assault Bike
200-m Sandbag Carry (40/20 lb.)
Every 5 min.
4 rounds
Fitness
In teams of 2 perform:
200-m Sled Pull
20/10 cal. Assault Bike
200-m Sandbag Carry
Every 5 min.
4 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, June 16, 2018
Male Clients
1
Francisco
Garcia
9am CrossFit All Levels
16:42
partner amanda
2
Brock
Johnson
9am CrossFit All Levels
17:13
3
Luis
Solis
9am CrossFit All Levels
18:40
#95 Sled Pull
3
Private
9am CrossFit All Levels
18:40
4
evan
csutak
9am CrossFit All Levels
20:00
4
John
Cao
9am CrossFit All Levels
20:00
Hit cap.
5
Mike
Rogers
9am CrossFit All Levels
16:15
Female Clients
1
Vanessa
Ortiz
9am CrossFit All Levels
16:15
2
Amanda
Phox
9am CrossFit All Levels
16:42
amanda and francis
3
Catalina
Johnson
9am CrossFit All Levels
17:13
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