Julian 87

 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

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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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