Julian 120
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
WOD – FBCF
Metcon (Time)
Rx+ – Fully Loaded
200 m Run
4 Weighted Pull-up
5 Pull-ups
10 Rounds
Rx – Partially Loaded
200 m Run
10 SA. Alt. DB Power Cleans (50/35 lb.)(35/20) (5 each side)
6 SA. DB Swings (3 each side)
10 Rounds
Fitness – Unloaded
200 m Run
12 Sit ups
6 Push Ups
10 Rounds
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
On the Minute:
7 Goblet Thrusters (single DB)
7 Single Arm Alternating DB Power Snatches
7 Burpees
For as long as possible
After 10 rounds, add (1) rep to each movement each round until you cannot finish in the minute.
No Measure
AMRAP 5: Strict Pull-Ups
Every Minute on the Minute: 7 Dumbbell Pushups
*Hands on DB’s making a slight deficit pushup
