Julian 86

 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

View Public Whiteboard

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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