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Components
Weighted Pull-ups
Pull-ups
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Heavy Metal! - 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):
2 (2/0)
Workout
Heavy Metal!
Weightlifting
Weighted Pull-ups (1 x 4 )
The Strict Pull-up
Pull-ups (max set)
Pull-ups
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
6 Front-Rack Lunges (155/115 lb.)
8 Weighted Pull-ups (50/25 lb.)
AMRAP 15 min.
Rx
6 Front-Rack Lunges (135/95 lb.)
8 Weighted Pull-ups (35/20 lb.)
AMRAP 15 min.
Fitness
6 Front-Rack DB Lunges
8 Strict Banded Pullups
AMRAP 15 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, August 18, 2018
Male Clients
1
Andres
Salazar
9am CrossFit All Levels
1 x 4 @ 55 lbs
2
Duy
Pham
9am CrossFit All Levels
1 x 4 @ 35 lbs
Female Clients
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