Humpty Dumpty
Firebird CrossFit – All Levels
Weightlifting
Thruster (1 x 3 )
WOD
Metcon (Time)
Rx+
3 Thrusters @ 80 percent
6 Strict Handstand Push-ups
3 rounds
6 Thrusters @ 70 percent
12 Handstand Push-ups
3 rounds
9 Thrusters @ 60 percent
18 Wall Walk Plate Cherry Pickers (25/15 lb.)
3 rounds
Rx
3 Thrusters @ 70 percent
5 Handstand Push-ups
3 rounds
6 Thrusters @ 60 percent
8 Handstand Push-ups
3 rounds
9 Thrusters @ 50 percent
11 Wall Walk Plate Cherry Pickers (25/15 lb.)
3 rounds
Fitness
3 Thrusters
5 Pike Push ups
3 rounds
6 Thrusters
8 Push-ups
3 rounds
9 Thrusters
11 Plank Shoulder Taps
3 rounds
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