Julian 83
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
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+
4 Squat Cleans (115/75 lb.)
6 Ring Dips
20 Double-unders
AMRAP 8 min.
Rx
4 Squat Cleans (95/65 lb.)
6 Ring Dips
20 Double-unders
AMRAP 8 min.
Fitness
4 Squat Cleans
6 Dips
20 Single-unders
AMRAP 8 min.
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
Rx+
Ascending Ladder for 15:00:
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
Rx
Ascending Ladder for 15:00:1
1 Strict Pull-Ups
1 Single Arm Dumbbell Squat Cleans
1 Dumbbell Facing Burpees
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
*Continue adding 2 reps to each movements
*Athlete’s choice on when to alternate hands on the single arm cleans.
WOD- Bodyweight Home
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 15:00:
2 Odd-Object Ground to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object Ground to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement
