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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Minute To Win It! - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm 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 (2/0)
Workout
Minute To Win It!
WOD - FBCF
Metcon (AMRAP - Reps)
Rx+
Min. 1: 15/10-cal. Row
Min. 2: 50 Double-unders
Min. 3: 15 S2O (135/95 lb.)
Min. 4: Rest
5 rounds
Rx
Min. 1: 12/8-cal. Row
Min. 2: 30 Double-unders
Min. 3: 15 S2O (95/65 lb.)
Min. 4: Rest
5 rounds
Fitness
Min. 1: 10/6-cal. Row
Min. 2: 40 Speed Steps
Min. 3: 10 S2O
Min. 4: Rest
5 rounds
Last Two rounds S2O are for max reps (this is your score)
WOD - Home Gym
Metcon (AMRAP - Reps)
Rx+
(Loaded)
Min. 1: 200m Run
Min. 2: 50 Double-unders
Min. 3: 15 S2O (50/35)
Min. 4: Rest
5 rounds
Rx
(Unloaded)
Min. 1: 100m Run
Min. 2: 30 Double-unders
Min. 3: 15 Odd Object S2O
Min. 4: Rest
5 rounds
Last two Rounds of OO S2O are for max reps (this is your score)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 01, 2020
Male Clients
1
Aaron
Barvitz
Home Gym 7:30PM
32 Reps
That hurt
2
Private
Home Gym 7:30PM
30 Reps
Female Clients
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