Julian 119

Announcements

State Mandated Temporary Gym Closure In Effect. We are taking this day by day. Stay Strong Firebird Family. We will be updating information as we receive it.

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Reps)

Rx+ – Fully Loaded

Min 1: Row 15/10 Cal.

Min 2: 15 Box Jumps (24/20 in.)

Min 3: 10 Burpees

Min 4: Rest

5 Rounds

Rx – Partially Loaded

Min 1: 16 SA DB SDHP

Min 2: 15 Object Jumps

Min 3: 10 Burpees

Min 4: Rest

5 Rounds

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

MRAP 20:

200m Run

10 Alt Dumbbell Power Clean and Jerks

40 Double-Unders

No Measure

21-18-15-12-9:

Single Arm Bent Over Rows (left arm)

Single Arm Bent Over Rows (right arm)

Overhead Tricep Extensions