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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
180 - 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):
9 (5/4)
Workout
180
WOD
Metcon (Time)
Rx
9 Deadlifts (1.5x BW)
15 Alternating DB Power Snatches (50/35 lb.)
21 Box Jumps (24/20 in.)
4 rounds
Fitness
9 Deadlifts
15 Alternating DB Power Snatches
21 Step-ups
3-4 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 15, 2018
Male Clients
1
Chris
“Old Man” ...
9am CrossFit All Levels
13:18
2
John
Cao
9am CrossFit All Levels
17:55
255lbs
3
Del
Tutt
9am CrossFit All Levels
13:07
BW DL, 40 DB, step ups
4
Brock
Johnson
9am CrossFit All Levels
13:19
225lb DL 35lb and jumps
5
Chad
Kobold
9am CrossFit All Levels
16:18
#315, #35 DB, Step-Ups
Female Clients
1
Kendra
Lowry
9am CrossFit All Levels
17:20
2
Catalina
Johnson
9am CrossFit All Levels
13:09
3
amy
an
9am CrossFit All Levels
14:06
125#, 25#DB, step ups
4
Maron
Walker
9am CrossFit All Levels
16:45
body weight w / RX+
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