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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Milky Way - 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):
5 (4/1)
Workout
Milky Way
WOD - FBCF
Metcon (3 Rounds for reps)
Rx+
10 DB Burpees (50/35 lb.)
EMOM 5 min.
Rest 1 min.
16 DB Chainsaws – 8 each side
EMOM 5 min.
Rest 1 min.
10 Box Jump-overs (24/20 in.)
EMOM 5 min.
Rx
8 DB Burpees (35/20 lb.)
EMOM 5 min.
Rest 1 min.
14 DB Chainsaws – 7 each side
EMOM 5 min.
Rest 1 min.
8 Box Jump-overs (24/20 in.)
EMOM 5 min.
Fitness
8 Burpees
EMOM 5 min.
Rest 1 min.
12 DB Chainsaws – 6 each side
EMOM 5 min.
Rest 1 min.
8 Box Step-overs
EMOM 5 min.
The last round of every movement is for max reps.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 14, 2020
Male Clients
1
Michael
Mowry
9:00am CrossFit All Level...
84 Total Reps
2
Chris
“Old Man” ...
9:00am CrossFit All Level...
95 Total Reps
3
Alex
Bentley
9:00am CrossFit All Level...
70 Total Reps
4
Brock
Johnson
9:00am CrossFit All Level...
68 Total Reps
reg burp ring row box jump over
Female Clients
1
Kendra
Lowry
9:00am CrossFit All Level...
95 Total Reps
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