Julian 97
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 (3 Rounds for time)
Rx+ – Fully Loaded
4 Muscle-ups
8 Strict Handstand Pushups
12 Hang Power Snatch (95/65 lb.)
Run 800 m
Every 10 min. perform
3 Rounds
Rx – Partially Loaded
3 Db Man-makers (50/35 lb.)
6 Handstand Pushups
9 DB Alt. Hang Power Snatch
Run 800 m
Every 10 min. perform
3 Rounds
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 min
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges
WOD- Bodyweight Home
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 min
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges
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