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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Double the fun - 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):
15 (10/5)
Workout
Double the fun
WOD
Metcon (Time)
Rx+
60 Double-unders
12 Bar Muscle-ups
50 Double-unders
9 Bar Muscle-ups
40 Double-unders
6 Bar Muscle-ups
30 Double-unders
3 Bar Muscle-ups
Rx
60 Double-unders
12 Chest 2 Bar PU
50 Double-unders
9 Chest 2 Bar PU
40 Double-unders
6 Chest 2 Bar PU
30 Double-unders
3 Chest 2 Bar PU
Fitness
80 Single-unders
10 Jumping C2B
70 Single-unders
8 Jumping C2B
60 Single-unders
6 Jumping C2B
40 Single-unders
3 Jumping C2B
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 07, 2018
Male Clients
1
Chris
“Old Man” ...
9am CrossFit All Levels
6:35
2
Duy
Pham
9am CrossFit All Levels
5:15
3
Andres
Salazar
9am CrossFit All Levels
6:38
4
Francisco
Garcia
9am CrossFit All Levels
7:12
5
Private
9am CrossFit All Levels
5:33
6
Brock
Johnson
9am CrossFit All Levels
7:25
X3 singles
7
Thomas
Badger
9am CrossFit All Levels
7:46
SU increased 100-80-70-60 JC2B
8
Private
9am CrossFit All Levels
8:04
9
Mike
Rogers
9am CrossFit All Levels
8:27
tripled singles from RX count jumping Pull ups- Chest to bar
10
Samuel
Orta
9am CrossFit All Levels
8:59
x3 singles, jumping c2b
Female Clients
1
Kendra
Lowry
9am CrossFit All Levels
9:30
2
Amanda
Phox
9am CrossFit All Levels
4:19
100/80/70/60 10/8/6/3
3
Emily
Goldman
9am CrossFit All Levels
7:16
SU 100/80/70/60
4
amy
an
9am CrossFit All Levels
8:06
PU, DU
5
Maron
Walker
9am CrossFit All Levels
8:11
RX w pullups
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