Almond Joy
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
500-m Row / 400-m Run
10 Power Clean (185/135 lb.)
3 rounds
Rx
500-m Row / 400-m Run
10 Power Clean (155/115 lb.
3 rounds
Fitness
500-m Row / 400-m Run
8 Power Cleans
3 rounds
WOD – Home Gym
Metcon (Weight)
10 DB Bent-over Rows (each side)
10 Object Dips (add load if possible)
5 sets
* Use the heaviest load possible.
* Rest between sets as needed.
Recent Posts