Francisco that’s fun to say
Firebird CrossFit – All Levels
Weightlifting
Push Press (Heavy single)
As heavy as possible in 15 min
WOD – FBCF
Metcon (Time)
Rx+
15-10-5
Weighted Pull-ups (50/35 lb.)
DB SA Thrusters (50/35 lb.) – each side
Pull-ups
Rx
15-10-5
Weighted Pull-ups (35/20 lb.)
DB SA Thrusters (35/20 lb.) – each side
Pull-ups
Fitness
15-10-5
Slow-lower Negatives Pull-ups/Ring Rows
DB SA Thrusters – each side
Chest-to-bar Jumping Pull-ups
WOD – Home Gym
Metcon (Time)
15-10-5
DB High Pulls (35/20 lb.) – each side
DB SA Thrusters – each side
DB Hang Power Snatches – each side
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