Julian 114
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
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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