Total BS (Boulder Shoulders)

Firebird CrossFit – All Levels

View Public Whiteboard

WOD – FBCF

Metcon (Time)

Rx+

50 Wall Balls (20/14 lb.)

40 Shoulder-to-overheads (95/65 lb.)

30 Ring Dips (strict)

Rx

50 Wall Balls (20/14 lb.)

40 Shoulder-to-overheads (75/45 lb.)

30 Ring Dips

Fitness

40 Wall Balls

30 Shoulder-to-overheads

30 Box/Bench Dips

WOD – Home Gym

Metcon (Time)

50 SA. DB Thruster – 25 reps each arm

50 SA. DB Shoulder to Overhead – 25 each arm

50 Object Dip