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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Hang it all out! - 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):
13 (6/7)
Workout
Hang it all out!
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
6 Hang Power Snatches (95/65 lb.)
12 Deadlifts
1 TGU (24/16 kg)
AMRAP 18 min.
*Each round, add one more TGU.
Rx
6 Hang Power Snatches (75/45 lb.)
12 Deadlifts
1 TGU (16/12 kg)
AMRAP 18 min.
*Each round, add one more TGU.
Fitness
6 Hang Power Snatches
12 Deadlifts
1 TGU
AMRAP 18 min.
*Each round, add one more TGU.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 21, 2019
Male Clients
1
Brian
Prout
9AM CrossFit All Levels
5 + 7
2
John
Cao
9AM CrossFit All Levels
4 + 20
3
Brock
Johnson
9AM CrossFit All Levels
7 + 18
95lb snatch/DL blue KB
4
John
Iskandar
9AM CrossFit All Levels
6 + 6
5
Chris
“Old Man” ...
9AM CrossFit All Levels
7 + 26
6
Jacob
Arroyos
9AM CrossFit All Levels
4 + 2
Female Clients
1
Makayla
Baca
9AM CrossFit All Levels
6 + 22
2
Private
9AM CrossFit All Levels
6 + 21
3
Kendra
Lowry
9AM CrossFit All Levels
6 + 14
55# BB
4
Mayra
Ramirez
9AM CrossFit All Levels
7 + 15
Rx weight Lunges instead of TGU 28w
5
valerie
anderson
9AM CrossFit All Levels
7 + 9
6
Catalina
Johnson
9AM CrossFit All Levels
6 + 0
The new 9am class at 1035 #fashionablylate
6
christina
chaney
9AM CrossFit All Levels
6 + 0
45x4 /35x2 - 10db
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