Julian 80

 In Workouts of the Day (WODS)

Announcements

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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