Julian 119

 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 (AMRAP – Reps)

Rx+ – Fully Loaded

Min 1: Row 15/10 Cal.

Min 2: 15 Box Jumps (24/20 in.)

Min 3: 10 Burpees

Min 4: Rest

5 Rounds

Rx – Partially Loaded

Min 1: 16 SA DB SDHP

Min 2: 15 Object Jumps

Min 3: 10 Burpees

Min 4: Rest

5 Rounds

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

MRAP 20:

200m Run

10 Alt Dumbbell Power Clean and Jerks

40 Double-Unders

No Measure

21-18-15-12-9:

Single Arm Bent Over Rows (left arm)

Single Arm Bent Over Rows (right arm)

Overhead Tricep Extensions

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