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Components
Dumbbell Bench Press
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Tis the Season - 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):
4 (3/1)
Workout
Tis the Season
Weightlifting
Dumbbell Bench Press (3 x 5 )
Dumbbell Bench Press
WOD
Metcon (AMRAP - Reps)
Rx
Partner Workout
Wall-Ball Shots (20/14 lb.)
AMRAP 4 min.
Double-unders
AMRAP 3 min.
Pull-ups
AMRAP 2 min.
Synchro Air Squats
AMRAP 1 min.
30 sec rest/transition between each AMRAP
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 22, 2018
Male Clients
1
Andres
Salazar
9am CrossFit All Levels
3 x 10 @ 60 lbs
2
Brock
Johnson
9am CrossFit All Levels
2 x 20 @ 60 lbs
2 sets 20, 1 set 18 60lb
2
Francisco
Garcia
9am CrossFit All Levels
2 x 15 @ 60 lbs
did 2x15 and 1x12
Female Clients
1
Catalina
Johnson
9am CrossFit All Levels
3 x 5 @ 25 lbs
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