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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Partner Up! - 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):
12 (7/5)
Workout
Partner Up!
WOD
Metcon (Time)
In Partners - Split the Row buy in as needed.
Then *I go you go (each partner does 1 round for a total of 5 rounds each) of the 10 rounds
Then: the "Wallball sit up" buy out.
Rx+
Row 2 k
Then:
18 Wall Balls (20/14 lb.)
9 Burpees
10 rounds
Then:
100 Ball Toss Sit-ups (50each)
Rx
Row 2 k
Then:
14 Wall Balls (20/14 lb.)
7 Burpees
10 rounds
Then:
100 Ball Toss Sit-ups (50each)
Fitness
Row 2 k
Then:
12 Wall Balls (20/14 lb.)
6 Burpees
10 rounds
Then:
80 Ball Toss Sit-ups (50each)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 13, 2019
Male Clients
1
Chris
“Old Man” ...
9AM CrossFit All Levels
21:25
w/ Mrs. Lowry
2
Del
Tutt
9AM CrossFit All Levels
23:10
w/ the best partner, he carried me.
3
Cody
Brown
9AM CrossFit All Levels
24:47
4
Brock
Johnson
9AM CrossFit All Levels
26:38
4
John
Cao
9AM CrossFit All Levels
26:38
18's, 9's, 6's, 6's, 6's
5
John
Iskandar
9AM CrossFit All Levels
31:20
6
Phresh
Prince of ...
9AM CrossFit All Levels
26:48
with LB
Female Clients
1
Kendra
Lowry
9AM CrossFit All Levels
21:25
with my Mr.
2
Mia
McCorkel
9AM CrossFit All Levels
24:47
3
Amanda
McFarland
9AM CrossFit All Levels
31:20
4
Lindsey
Beagley
9AM CrossFit All Levels
26:48
5
Maron
Walker
9AM CrossFit All Levels
28:09
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