Julian 83

 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 (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

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