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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
Bench work - 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 (4/0)
Workout
Bench work
Weightlifting
Dumbbell Bench Press (3 x 5 )
Dumbbell Bench Press
WOD
Metcon (AMRAP - Reps)
Rx
Partner Workout
MB Cleans (IGYG) (20/14 lb.)
AMRAP 5 min.
Partner Burpee Box Jump Overs (24/20)(IGYG)
AMRAP 4 min.
Wall Climbs (IGYG)
AMRAP 3 min.
Jumping Pull-ups (SYNCRO)
AMRAP 2 min.
Air Squats (SYNCRO)
AMRAP 1 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 28, 2019
Male Clients
1
Brian
Prout
9AM CrossFit All Levels
3 x 5 @ 60 lbs
20 + 16 + 10
2
Private
9AM CrossFit All Levels
3 x 5 @ 40 lbs
3
The
Godfather
9AM CrossFit All Levels
3 x 5 @ 35 lbs
4
Brock
Johnson
9AM CrossFit All Levels
3 x 0 @ 60 lbs
20 reps,18 reps, 12 reps
Female Clients
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