Julian 94
Announcements
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
WOD – FBCF
Metcon (4 Rounds for weight)
Rx
9-6-3-1
Complex (1 rep = the following:)
1 Hang Cluster
1 Thruster
* unbroken
Metcon (AMRAP – Rounds and Reps)
Rx
1-3-6-9-12…. until you can’t perform unbroken sets
Complex (1 rep = the following:)
1 Hang DB Cluster
1 DB Thruster
WOD – Home Gym
Metcon (Time)
For Time:
Rx+
100 Alternating DB Squat Clean and Jerks
*On The Min – 5 Burpees over DB
Rx
100 Alternating DB Power Clean and Jerks
*On The Min – 5 Burpees over DB
WOD- Bodyweight Home
Metcon (Time)
For Time:
100 Odd-Object” Ground-to-Shoulder
*On The Min – 5 Burpees over “Odd-Object”
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