Julian 120

 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 (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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