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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Blackhawk - Firebird CrossFit
Class
(All)
9:00am CrossFit All Levels
10:00am 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):
1 (0/1)
Workout
Blackhawk
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
20 Box Jumps (24/20 in.)
15 DB Alt. SA Thrusters (50/35 lb.)
20 HSPU
AMRAP 16 min.
Rx
20 Box Jumps (24/20 in.)
15 DB Alt. SA Thrusters (35/25 lb.)
20 Cherry Pickers
AMRAP 16 min.
Fitness
20 Step-ups
15 DB Alt. SA Thrusters
30 Plank Cherry Pickers
AMRAP 16 min.
WOD - Home Gym
Metcon (AMRAP - Rounds and Reps)
20 Object Jumps/Dble Db Jump-overs
15 DB Alt. SA Thrusters (50/35 lb.)
30 Plank Cherry Pickers
AMRAP 16 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, August 01, 2020
Male Clients
Female Clients
1
Maron
Walker
Home Gym 7:30PM
4 + 0
Weighted step ups and 30 thrusters
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