Julian 80

 In Workouts of the Day (WODS)

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State Mandated Temporary Gym Closer 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 (5 Rounds for time)

Rx+

14 Parallette Pass-throughs

100-m SA KB Front-rack Carry (32/24 kg)

14 KB Goblet Squats

Perform 1 round every 3 min.

5 rounds

Rx

14 Parallette Pass-throughs

100-m SA KB Front-rack Carry (24/16 kg)

14 KB Goblet Squats

Perform 1 round every 3 min.

5 rounds

Fitness

14 Parallette Pass-throughs

100-m SA KB Front-rack Carry

14 KB Goblet Squats

Perform 1 round every 3 min.

5 rounds

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

9 Strict Pull-Ups

15 Hand-Release Pushups

21 Russian Dumbbell Swings

WOD- Bodyweight Home

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hand-Release Pushups

18 Bent over Backpack Rows

21 Lying Hip Raises
Video on a backpack weight will be emailed tonight. Scale as needed,

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