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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Hold on Tight - 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):
7 (4/3)
Workout
Hold on Tight
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
90 sec. Barbell Hold (BW)
250-m Row
3min. Barbell Hold
500-m Row
AMRAP 20 min.
Rx
90 sec Barbell Hold (3/4 BW)
250-m Row
3min. Barbell Hold
500-m Row
AMRAP 20 min.
Fitness
90 sec. Barbell Hold
250-m Row
3min. Barbell Hold
500-m Row
AMRAP 20 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 05, 2019
Male Clients
1
Chris
“Old Man” ...
9AM CrossFit All Levels
2 + 8
2
Brock
Johnson
9AM CrossFit All Levels
2 + 6
191 lbs
3
Brian
Prout
9AM CrossFit All Levels
2 + 0
4
Ron
Fleming
9AM CrossFit All Levels
2 + 0
135 bs
Female Clients
1
Kendra
Lowry
9AM CrossFit All Levels
1 + 44
2
Hilary
Thomas
9AM CrossFit All Levels
2 + 4
Unbroken holds
3
amy
an
9AM CrossFit All Levels
2 + 0
80%BW
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