Julian 135
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+ – Fully Loaded
40-30-20-10
Chest-to-bar Pull-ups
Mb Clean (20/14 lb.)
Rx – Partially Loaded
40-30-20-10
DB. Alt. Push Press
DB Squat Clean (35/20 lb.)
* one DB held sideways
in both hands
WOD – Home Gym
Metcon (Time)
AMRAP 15:
20 Single Dumbbell Alternating Power Snatches
40 Double Unders
20 Single Dumbbell Overhead Reverse Lunges
40 Double Unders
Metcon (No Measure)
AMRAP 5min
Single Arm Dumbbell Strict Presses
On the Minute (Starting at 0:00):
6 Hand Release Push-ups
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