Julian 84

 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 (Time)

Rx+

8 KB Step-ups (32/24 kg.) (24/20 in.)

8 Burpee Knees-to-elbows

8 DB Back Squats

8 Burpee Pull-ups

8 rounds

Rx

8 kB Step-ups (24/16 kg.) (24/20 in.)

8 Burpee Knees-to-elbows

8 DB Back Squats

8 Burpee Pull-ups

8 rounds

Fitness

8 kB Step-ups (Plate Stack)

8 Burpee Hanging Knee Raises

8 DB Back Squats

8 Burpee Jumping Pull-ups

8 rounds

WOD – Home Gym

Metcon (Time)

5 Rounds For Time:

80 Double-Unders

40 Sit-Ups

20 Pushups

10 Sit up Get Ups
Scale as needed / Sub Burpee for SUGU

WOD- Bodyweight Home

Metcon (Time)

5 Rounds For Time:

60 “Plate Jumps”

40 Sit-Ups

20 Pushups

10 Sit Up Get Ups.
Scale as needed. Sub Burpee for SUGU

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