Julian 114

 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 (Weight)

Rx+ – Fully Loaded

1 Press

2 Push Press

3 Push Jerk

7 Rounds

* NFT

Metcon (Time)

Rx+ – Partially Loaded

2 SA. DB Press

4 SA. DB Push Press

6 SA. DB Push Jerk

7 Rounds

* Holding one or Two DB’s.

Rx

2 SA. Odd Object Press

4 SA. OO Push Press

6 SA. OO Push Jerk

7 Rounds

Metcon (AMRAP – Reps)

Finisher

Rx+

Death by Strict Pull-ups

Rx

Death by SA DB High Pull

WOD – Home Gym

Metcon (No Measure)

60 sec. Sprint

60 sec. Rest

3 Sets

3 min. Rest

2 Sets

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