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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Friyay! - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Friyay!
WOD - FBCF
Metcon (AMRAP - Reps)
Rx+/Rx
30 sec. Row for Cals.
30 sec. Rest
30 sec. Ring Dips
30 sec. Rest
30 sec. DB Row + Burpee (50/35)(35/20)
30 sec. Rest
5 rounds
WOD - Home Gym
Metcon (AMRAP - Reps)
Rx+/Rx
Partially Loaded
30 sec. DU/SU
30 sec. Rest
30 sec. Object Dip
30 sec. Rest
30 sec. DB Row + Burpee
30 sec. Rest
5 Rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 03, 2020
Male Clients
Female Clients
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