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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Do it! - 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 (1/0)
Workout
Do it!
WOD - FBCF
Metcon (Time)
Rx
25 Wall Balls
50 MB Sit-ups
400-m MB Bear Hug Carry
50 Russian Twists
25 Wall Balls(20/14 lb.)
WOD - Home Gym
Metcon (Time)
1-10 Burpee Box Jumps
10-1 DB Deadlifts (heaviest pair of DBs; double the reps if you only have one option)
30-sec. Plank between sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 05, 2020
Male Clients
1
Michael
Mowry
10:00am CrossFit All Leve...
9:07
HJM 10:02
Female Clients
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