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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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