Julian 87
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+
1-2-3-4-5-6…
Bar Muscle-ups / Chest 2 Bar Pullups
5-10-15-20-25-30…
Cals. on Rower
As far as possible in 15 min.
Rx
1-1-2-2-3-3…
Bar Muscle-ups / Pullups
5-10-15-20-25-30…
Cals. on Rower
As far as possible in 15 min.
Fitness
1-2-3-4-5-6…
Jumping Chest 2 Bar Pullups
3-6-9-12-15-18…
Cals. on Rower
As far as possible in 15 min.
WOD – Home Gym
Metcon (Time)
“Deck of Cards”
Spades – Goblet Squats
Clubs – Burpees
Diamonds – Sit-Ups
Hearts – Single Arm DB Snatches
WOD- Bodyweight Home
Metcon (Time)
“Deck of Cards”
Spades – Odd-Object Zercher Squats
Clubs – Odd-Object to Shoulder
Hearts – Sit-Ups
Diamonds – Burpees
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