DG
Firebird CrossFit – All Levels
WOD – FBCF
DG (AMRAP – Rounds and Reps)
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
WOD – Home Gym
Metcon (AMRAP – Reps)
Odd Rounds (1,3,5)
Run 200m
With the time remaining in 2 min., perform:
DB Slams (35/20 lb.)
Even Rounds (2,4,6,)
Run/Walk 100 m with DB/object
With the time remaining in 2 min., perform:
DB Goblet Squats
6 Rounds Totaling 12 min
Recent Posts
