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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Sliders - 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):
10 (7/3)
Workout
Sliders
WOD - FBCF
Metcon (AMRAP - Reps)
Rx+
Minute 1:
5 Back Squats (185/135 lb.)
Minute 2:
Row 250 m
Minute 3:
15 Slam Balls (20/15 lb.)
5 rounds
Rx
Minute 1:
5 Back Squats (155/105 lb.)
Minute 2:
Row 250 m
Minute 3:
15 Slam Balls (20/15 lb.)
5 rounds
Fitness
Minute 1:
5 Back Squats
Minute 2:
Row 200 m
Minute 3:
10 Slam Balls
5 rounds
WOD - Home Gym
Metcon (AMRAP - Reps)
Minute 1:
10 DB Back Squats
Minute 2:
16 DB Bent-over Rows – 8 each side
Minute 3:
15 DB Slams
5 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 21, 2020
Male Clients
1
#Derek
Wilcock
9:00am CrossFit All Level...
291 Reps
2
Chris
“Old Man” ...
9:00am CrossFit All Level...
287 Reps
3
Brock
Johnson
9:00am CrossFit All Level...
285 Reps
4
Private
9:00am CrossFit All Level...
270 Reps
5
jaime
mendez
9:00am CrossFit All Level...
234 Reps
6
Bradon
Sandage
10:00am CrossFit All Leve...
228 Reps
7
Kyle
Billy
10:00am CrossFit All Leve...
225 Reps
Female Clients
1
Kendra
Lowry
9:00am CrossFit All Level...
56 Reps
RX sub Ass Bike for Rower 8, 12, 36
2
Isabella
Rosini
9:00am CrossFit All Level...
28 Reps
bike 8 cal
3
Christine
Rosini
9:00am CrossFit All Level...
23 Reps
Ass bike hell
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