Julian 101
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 (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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