Julian 107
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 (Weight)
Rx+ – Fully Loaded
In 5 min:
Find your 15 rep Max
Thruster
In 5 min:
Metcon (AMRAP – Reps)
Rx – Partially Loaded
In 5 min:
Find your Max reps unbroken
DB Thruster (50/35 lb.)
Metcon (Time)
Rx+
Run 800 m
In 5 min:
Rx
Run 800 m
In 5 min:
Metcon (AMRAP – Reps)
Rx+ – Fully Loaded
In 5 min:
Max rep Thrusters with 15 rep
weight
Rx – Partially Loaded
In 5 min:
Max rep DB Thrusters
WOD – Home Gym
Metcon (Time)
3 Rounds,
50 4-Count Weighted Flutter Kicks
40 Single Arm Bent Over Rows (20 each)
30 Weighted Glute Bridges
20 Weighted Sit-Ups
*Using Dumbbell or Odd Object
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