Julian 81

 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

DB Fran (Time)

Rx+

21-15-9

DB Thrusters (50/35 lb.)

Chest-to-bar Pull-ups

Rx

21-15-9

DB Thrusters (35/25 lb.)

Chest-to-bar Pull-ups

Fitness

21-15-9

Single-arm DB Thrusters

Inverted Rows

WOD – Home Gym

Metcon (AMRAP – Reps)

3 Rounds 1:00 Minute at Each Station:

Dumbbell Goblet Thrusters

Single Dumbbell Power Cleans

Hops over the Dumbbell

Single Arm Push Presses

Burpees

Rest

WOD- Bodyweight Home

Metcon (AMRAP – Reps)

3 Rounds 1:00 Minute at Each Station:

Backpack Thrusters

Backpack Cleans

Hops over Backpack

Backpack Reverse Lunges

Burpees

Rest

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