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Firebird CrossFit – All Levels

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WOD – FBCF

Brehm (Time)

For Time:

10 Rope Climbs, 15″

20 Back Squats, 225#

30 Handstand Push-ups

40 Calorie Row
In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006
To learn more about Brehm click here
Fitness

10 Seated Rope Climbs

20 Back squat

30 Pike Push-ups

Row 40 calories

WOD – Home Gym

Metcon (AMRAP – Reps)

3 min: Perform max set unbroken DB Power Clean and Jerk (50/35 lb.)

3 min: Perform AMRAP DB Burpees

2 rounds