Julian 109

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

View Public Whiteboard

WOD – FBCF

Metcon (Time)

Rx – Nitro

15 Push-ups

12 Pistols

15 Push-ups

12 Pistols

9 Wall Climbs

rest 1 min.

15 Pistols

12 Push-ups

15 Pistols

12 Push-ups

9 Wall Climbs

WOD – Home Gym

Metcon (5 Rounds for reps)

On the 6:00 x 5:

20m-40-60m Shuttle Sprint

15 Burpees

20m-40-60m Shuttle Sprint

Metcon (Time)

For Time:

50 “Child Makers”

A play on words. A man maker start, by finishes at a dumbbell deadlift.

With one or Two DB’s, 1 rep =

Pushup

Row left

Row right

Deadlift