Julian 112

 In Workouts of the Day (WODS)

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Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+ – Fully Loaded

3 Hang Squat Snatch (heavy)

6 OH Squat

9 Handstand Push-up

5 Rounds

Rx – Partially Loaded

6 SA DB Hang Squat Snatch (50/35 lb.)

12 SA OH Squat

9 Handstand Push-up

5 Rounds

WOD – Home Gym

Metcon (Time)

3 Rounds:

25 Strict Pull-ups

400 Meter Run

50 Sit-ups

800 Meter Run

No Measure

Alternating Tabata:

Plank

Hollow Rocks

WOD- Bodyweight Home

Metcon (Time)

3 Rounds:

50 Odd Object Rows

400 Meter Run

50 Sit-ups

800 Meter Run

No Measure

Alternating Tabata:

Plank

Hollow Rocks

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