Julian 93

 In Workouts of the Day (WODS)

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State Mandated Temporary Gym Closure 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+

45 Kb Swings (24/16 kg.)

45 Box Jumps (24/20 in.)

45 MB Sit-up (Straight Arm) (20/14 lb.)

45 Push-ups

45 Jumping Pull-ups

AMRAP 35 min.

Rx

45 Db Swings (50/35 lb.)

45 Object Jumps

45 Db Sit-up (straight Arm) (50/35 lb.)

45 Push-ups

45 Jump to touch target

AMRAP 35 min.

Fitness

45 ft. Bear Crawl

45 Object Jumps

45 sec. Handstand Hold

45 Push-ups

45 Jump to touch target

AMRAP 30 min.

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

60 Double-Unders

30 Dumbbell Reverse Lunges

15 Sit up Get Ups

AMRAP 18 min

WOD- Bodyweight Home

Metcon (AMRAP – Rounds and Reps)

60 Line Hops

30 “Odd-Object” Reverse Lunges

15 Sit up Get Ups

AMRAP 18 min

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