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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
SATURDAZE - Firebird CrossFit
Class
(All)
9:00am CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (1/2)
Workout
SATURDAZE
WOD - FBCF
Metcon (Time)
RX+
6 Ring Dips
6 DB Front Squats (50/35 lb.)
5 rounds
Rest 3 min.
6 Ring Dips
6 Hang Power Cleans (185/135 lb.)
5 rounds
Rx
6 Ring Dips
6 DB Front Squats (35/25 lb.)
5 rounds
Rest 3 min.
6 Ring Dips
6 Hang Power Cleans (155/115 lb.)
5 rounds
Fitness
6 Box Dips
6 DB Front Squats
4 rounds
Rest 3 min.
6 Box Dips
5 Hang Power Cleans
4 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, June 24, 2023
Male Clients
1
Michael
Mowry
9:00am CrossFit All Level...
12:56
Rx and 50lbs Dbs
Female Clients
1
Harper
Mowry
9:00am CrossFit All Level...
14:28
15lbs
2
Tasha
Bachelder
9:00am CrossFit All Level...
16:15
85 clean
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