Julian 112
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
3 Hang Squat Snatch (heavy)
6 OH Squat
9 Handstand Push-up
5 Rounds
Rx – Partially Loaded
6 SA DB Hang Squat Snatch (50/35 lb.)
12 SA OH Squat
9 Handstand Push-up
5 Rounds
WOD – Home Gym
Metcon (Time)
3 Rounds:
25 Strict Pull-ups
400 Meter Run
50 Sit-ups
800 Meter Run
No Measure
Alternating Tabata:
Plank
Hollow Rocks
WOD- Bodyweight Home
Metcon (Time)
3 Rounds:
50 Odd Object Rows
400 Meter Run
50 Sit-ups
800 Meter Run
No Measure
Alternating Tabata:
Plank
Hollow Rocks
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