Julian 135

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

View Public Whiteboard

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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