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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
400m Stare - 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):
5 (3/2)
Workout
400m Stare
WOD
Metcon (Time)
Rx+
400-m DB Farmers Carry (50/35 lb.)
25 DB Power Cleans
400-m MB Carry (20/14 lb.)
25 MB Cleans
4 rounds
Rx
400-m DB Farmers Carry (35/20 lb.)
25 DB Power Cleans
400-m MB Carry (20/14 lb.)
25 MB Cleans
4 rounds
Fitness
400-m DB Farmers Carry
15 DB Power Cleans
400-m MB Carry
15 MB Cleans
4 rounds
30 min time Cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 30, 2019
Male Clients
1
Brock
Johnson
9am CrossFit All Levels
30:00
9 reps short of 3 rounds rx
1
Francisco
Garcia
9am CrossFit All Levels
30:00
2+ 400 and 15 db clns
1
Michael
Mowry
9am CrossFit All Levels
30:00
2.5 rounds. 15lbs
Female Clients
1
Kendra
Lowry
9am CrossFit All Levels
30:00
3+200m DB
2
Catalina
Johnson
9am CrossFit All Levels
30:00
2 + 400m MB carry
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