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Components
Burn the Bird
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Crossfit Amarillo Police Department
Easy Macs
Homeschool PE
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Date
Workout
Burn the Bird - Palo Duro CrossFit
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 4:30 PM
Open Gym
CrossFit: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (8/2)
Workout
Burn the Bird
Workout of the Day
Burn the Bird (Time)
For Time:
30 Clean-and-Jerks (95/65, Rx+=135/95)
- Rest 05 minutes -
Then, 05 Rounds of:
15/12 Calorie Bike
15 Kettlebell Swings (53/35)
- Rest 04 minutes -
Then, 04 Rounds of:
04 Pull-Ups
08 Push-Ups
16 Air Squats
- Rest 03 minutes -
Then, 03 rounds of:
15 Box Jumps (24/20, Rx+=Higher)
15/12 Calorie Row
- Rest 02 minutes -
Then, 02 Rounds of:
20 Wall-balls (20/14, Rx+=Heavier)
30 Sit-Ups
- Rest 01 minute -
Finally, perform:
50 Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 26, 2020
Male Clients
1
Gid
Mayfield
CrossFit: 5:30 AM
41:54
lonely bird
2
Frank
Garcia
CrossFit: 5:30 AM
34:34
RW Partner- RX movements
2
RW
Rice
CrossFit: 5:30 AM
34:34
Frank Partner- RX Movements - 135lb
3
Chase
Aldridge
CrossFit: 5:30 AM
35:28
Partner- Ashley - RX movements
4
Anthony
Ramos
CrossFit: 5:30 AM
37:58
cameron, jaime - RX+ movements, added 2 rounds
4
Cameron
Reeves
CrossFit: 5:30 AM
37:58
anthony, jaime - RX+ movements, added 2 rounds
4
jaime
zamora
CrossFit: 5:30 AM
37:58
cameron, anthony - RX+ movements, added 2 rounds
5
Seth
McClellan
CrossFit: 5:30 AM
39:10
Melissa - Rx
Female Clients
1
Ashley
Reeves
CrossFit: 5:30 AM
35:28
Chase A- PARTNER- 95lb, 53kb, 24box, c2b
2
Melissa
McClellan
CrossFit: 5:30 AM
39:10
partner seth
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