Julian 90
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 (AMRAP – Rounds and Reps)
Rx
1 Back Squat (225/95 lb.)
1 Deadlift (275/135 lb.)
* Add 1 rep of each
every round
AMRAP 10 min.
Fitness
1 Back Squat
1 Deadlift
* Add 1 rep of each
every round
AMRAP 10 min.
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders
AMRAP 15min:
WOD- Bodyweight Home
Metcon (AMRAP – Rounds and Reps)
20 “Odd-Object” Ground-to-Overhead
20 Lateral Hops over “Odd-Object”
20 Burpees
20 Lateral Hops over “Odd-Object”
15 min AMRAP
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