Julian 79
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Reps)
Rx+
4 min. 5 Plate Ground-to-overheads (45/25 lb.) + 15-sec. Hold overhead
3 min. Shuttle Runs (20 m)
2 min. Box Jumps (24/20 in.)
1 min. Handstand Hold
2 min. Box Jumps
3 min. Shuttle Runs (20 m)
4 min. 5 Plate Ground-to- overheads (45/25 lb.) + 15-sec. Hold overhead
Rx
4 min. 5 Plate Ground-to-overheads (45/25 lb.) + 15-sec. Hold overhead
3 min. Shuttle Runs (20 m)
2 min. Box Jumps (24/20 in.)
1 min. Handstand Hold
2 min. Box Jumps
3 min. Shuttle Runs (20 m)
4 min. 5 Plate Ground-to-overheads (25/15 lb.) + 15-sec. Hold overhead
Fitness
4 min. 5 Plate Ground-to-overheads + 15-sec. Hold overhead
3 min. Shuttle Runs (20 m)
2 min. Step-ups
1 min. Elevated Pike Hold
2 min. Step-ups
3 min. Shuttle Runs (20 m)
4 min. 5 Plate Ground-to-overheads + 15-sec. Hold overhead