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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Wally Ball - 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):
2 (2/0)
Workout
Wally Ball
WOD - FBCF
Metcon (Time)
Rx+
20 Squat Cleans (95/65 lb.)
40 Wall Balls (20/14 lb.)
15 Squat Cleans (135/95 lb.)
30 Wall Balls
10 Squat Cleans (185/125 lb.)
20 Wall Balls
5 Squat Cleans (205/145 lb.)
10 Wall Balls
Rx
20 Squat Cleans (75/55 lb.)
40 Wall Balls (20/14 lb.)
15 Squat Cleans (115/75 lb.)
30 Wall Balls
10 Squat Cleans (135/95 lb.)
20 Wall Balls
5 Squat Cleans (155/105 lb.)
10 Wall Balls
Fitness
15 Squat/Power Cleans
30 Wall Balls
10 Squat/Power Cleans
20 Wall Balls
10 Squat/Power Cleans
20 Wall Balls
5 Squat/Power Cleans
10 Wall Balls
WOD - Home Gym
Metcon (Time)
20 DB Squat Cleans
40 Single DB Thrusters – 20 each arm
15 Squat Cleans
30 Single DB Thrusters – 20 each arm
10 Squat Cleans
20 Single DB Thrusters – 20 each arm
5 Squat Cleans
10 Single DB Thrusters – 20 each arm
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 17, 2020
Male Clients
1
Brian
Prout
9:00am CrossFit All Level...
18:01
2
Chad
Kobold
9:00am CrossFit All Level...
15:06
Rx weight W/power cleans
Female Clients
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