Julian 97

 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 (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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