Sure Thing
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Weight)
Rx+
4 Bent over row
4 Weighted Ring Dips
Every 2 minutes.
8 Rounds
Rx
8 DB Bent over row
8 Box Dip
Every 2 minutes.
8 Rounds
Put Dip Weight in comments
WOD – Home Gym
Metcon (Time)
3 Rounds:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
20 Burpees
*On the Minute: 20 Double Unders
Metcon (No Measure)
50 “Child Makers”
1 “Child Maker”:
1 Push-up
1 Dumbbell Row (Left)
1 Dumbbell Row (Right)
1 Dumbbell Deadlift
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