Jonny Ringo
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
7 Bar Muscle-ups
7 Power Clean and Jerks (115/75 lb.)
3 Rounds
Rx
7 Chest To Bar Pullups
7 Power Clean and Jerks (95/65 lb.)
3 Rounds
Fitness
7 Banded Chest To Bar-Pullups
7 Power Clean and Jerks
3 Rounds
WOD – Home Gym
Metcon (AMRAP – Reps)
1 min. Double-unders
1 min. DB Swings (35/20 lb.)
1 min. Alt. DB Push Presses
1 min. Rest
5 rounds
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