Julian 120

 In Workouts of the Day (WODS)


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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Metcon (Time)

Rx+ – Fully Loaded

200 m Run

4 Weighted Pull-up

5 Pull-ups

10 Rounds

Rx – Partially Loaded

200 m Run

10 SA. Alt. DB Power Cleans (50/35 lb.)(35/20) (5 each side)

6 SA. DB Swings (3 each side)

10 Rounds

Fitness – Unloaded

200 m Run

12 Sit ups

6 Push Ups

10 Rounds

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

On the Minute:

7 Goblet Thrusters (single DB)

7 Single Arm Alternating DB Power Snatches

7 Burpees

For as long as possible

After 10 rounds, add (1) rep to each movement each round until you cannot finish in the minute.

No Measure

AMRAP 5: Strict Pull-Ups

Every Minute on the Minute: 7 Dumbbell Pushups

*Hands on DB’s making a slight deficit pushup

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