Julian 95

 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 (Time)

Rx+

400 m Run

20 Suitcase Db Deadlifts (50/35 lb.) (10 each arm)

10 Ring Dips

Rest 1 min

3 Rounds

Rx

20 SA DB SDHP (10 each arm)

20 Suitcase Db Deadlifts (50/35 lb.) (10 each arm)

10 Object Dips

Rest 1 min

3 Rounds

Fitness

20 Squat to Jumping Jack

10 Inchworms

10 Object Dips

Rest 1 min

3 Rounds

WOD – Home Gym

Metcon (Time)

5 Rounds For Time:

400m Run

20 Alternating Dumbbell Snatches

20 Single Arm Dumbbell OHS

*Power Snatches change arms every rep

*OHS change arms as athlete chooses

WOD- Bodyweight Home

Metcon (Time)

5 Rounds For Time:

400m Run

20 “Odd-Object” Ground-to-Overhead

20 “Odd-Object” Squats

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