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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
45N - 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):
10 (6/4)
Workout
45N
WOD
Metcon (Time)
Rx+
21-15-9
Deadlifts (275/185 lb.)
Box Jumps (30/24 in.)
600-m Run
Rx
21-15-9
Deadlifts (225/135 lb.)
Box Jumps (24/20 in.)
600-m Run
Fitness
21-15-9
Deadlifts
Step-ups
400-m Run
Want to see some of these movements in action? Check out our
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Whiteboard:
Saturday, August 17, 2019
Male Clients
1
John
Cao
9AM CrossFit All Levels
17:37
2
Chad
Kobold
9AM CrossFit All Levels
18:38
FU run, FU Box Jumps, Deadlifts you're cool
3
jason
gonzales
9AM CrossFit All Levels
23:05
225 dead lift, 24in box,
4
Ron
Fleming
9AM CrossFit All Levels
23:45
5
Deuce
News
9AM CrossFit All Levels
15:29
Fitness 135#
6
Rodrigo
delaRosa
9AM CrossFit All Levels
21:05
135#bb
Female Clients
1
Maricela
de la Rosa
9AM CrossFit All Levels
21:50
2
amy
an
9AM CrossFit All Levels
22:07
did REAL box jumps!
3
christina
chaney
9AM CrossFit All Levels
17:20
75lbs 40/60 on box jmp/stp up sml stnd
4
Jenna
Gonzales
9AM CrossFit All Levels
23:06
85lb deadlift
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