The Guardian
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+ / Rx
750-m Row
9 Ring Muscle-ups / 12 C2Bar Pullups
10 Hang Power Cleans (95/65 lb.)
Rest 90 seconds
3 rounds
Fitness
500-m Row
12 Banded Pullups
10 Hang Power Cleans
Rest 90 seconds
3 rounds
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
8 Single DB Clusters
10 DB Back Squats (single DB)
AMRAP 20 min.
Every 2 min. perform
20 Double-unders / Single Unders
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