Julian 86
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
Squat Snatch (5, 4, 3, 2, 1)
Perform 5, 4, 3, 2, 1 reps going up in weight until you reach a heavy single.
Power Snatch + Overhead Squat (2 x 5, 2 x 3, 1 x 2 )
Power Snatch + Overhead Squat
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
Rx+/RX
5 Strict Pull-Ups / 5 Pull-ups
10 Pushups
15 Air Squats
30 Double-Unders
WOD- Bodyweight Home
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
15 Odd-Object Rows
15 Pushups
15 Air Squat Hops (over odd-object)
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