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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Weekender - 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):
0 (0/0)
Workout
Weekender
WOD - FBCF
Metcon (Time)
Rx
200-m Farmer’s Carry (50/35 lb.)
30 Wall Balls (20/14 lb.)
600-m Run
30 MB Squat Cleans
500-m Row/400m Run
30 MB Sit-ups
200-m Farmer’s Carry
Fitness
200-m Farmer’s Carry (Heavy)
24 Wall Balls
600-m Run
24 MB Squat Cleans
500-m Row/400m Run
24 MB Sit-ups
200-m Farmer’s Carry
WOD - Home Gym
Metcon (Time)
200-m Db Farmer’s Carry (50/35 lb.)
30 Db Thruster (single Db)
600-m Run
30 Db Squat Cleans (single Db)
400-m Run
30 Sit-ups
200-m Farmer’s Carry
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, August 15, 2020
Male Clients
Female Clients
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