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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Pull of It! - Firebird CrossFit
Class
(All)
9:00am CrossFit All Levels
10:00am CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
Pull of It!
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
25 Pull-ups
25 Single DB Step-ups (50/35 lb.)
25 Single DB Front Squats
20 Chest-to-bar Pull-ups
20 Single DB Step-ups (50/35 lb.)
20 Single DB Front Squats
15 Strict Pull-ups
15 Single DB Step-ups (50/35 lb.)
15 Single DB Front Squats
AMRAP 25 min.
Rx
25 Pull-ups
25 Single DB Step-ups (35/20 lb.)
25 Single DB Front Squats
20 Chest-to-bar Pull-ups
20 Single DB Step-ups (35/20 lb.)
20 Single DB Front Squats
15 Strict Pull-ups
15 Single DB Step-ups (35/20 lb.)
15 Single DB Front Squats
AMRAP 25 min.
Fitness
25 Jumping Pull-ups
25 Single DB Step-ups
25 Single DB Front Squats
20 Jumping Chest-to-bar Pull-ups
20 Single DB Step-ups
20 Single DB Front Squats
15 Ring Rows
15 Single DB Step-ups
15 Single DB Front Squats
AMRAP 25 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 06, 2021
Male Clients
1
Michael
Mowry
9:00am CrossFit All Level...
1 + 80
Female Clients
1
Kendra
Lowry
9:00am CrossFit All Level...
2 + 75
20# sub double DB Row (rnd 1), Double Shoulder Press (rnd 2), Pus...
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