Julian 101

 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+ – Fully Loaded

4 Power Clean and Jerk (heavy)

8 Strict Pull-up

4 Rounds

* Every 2 min. perform 60 Double-unders

Rx – Partially Loaded

8 DB Power Clean and Jerk (4 each Side)

16 Alt Plank Rows (8 each side)

4 Rounds

* Every 2 min. perform 60 Double-unders

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

AMRAP 18min

10 Strict Toes to Bar

20 Alternating Dumbbell Power Snatches

60 Double-Unders

WOD- Bodyweight Home

Metcon (AMRAP – Rounds and Reps)

AMRAP 18min

10 V-Ups

20 Odd-Object Ground-to-Overhead

60 Double-Unders

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