Julian – 116

 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

Run 400 m

25 DB Burpees (50/35 lb.)

Run 400 m

25 DB Step Ups (DB’s on Shoulders) – 24/20 in.

Run 400 m

25 Man-makers

Run 400m

Rx – Partially Loaded

Run 400 m

25 DB Burpees (50/35 lb.)

Run 400 m

25 DB Step Ups (DB on Shoulders)

Run 400 m

25 Man-makers

Run 400m

*Single Bell

Unloaded

Run 400 m

25 Burpees

Run 400 m

25 Object Step-ups

Run 400 m

25 Burpees

Run 400m

WOD – Home Gym

Metcon (Time)

50 Burpees

1 Mile Run

75 Alternating Dumbbell Power Snatches

1 Mile Run

100 Meter Walking Lunge

No Measure

Tabata Side Planks:

8 Rounds:

20 Seconds On

10 Seconds Rest

WOD- Bodyweight Home

Metcon (Time)

For Time:

50 Burpees

1 Mile Run

75 Odd Object Ground to Overhead

1 Mile Run

100 Meter Walking Lunge

No Measure

Tabata Side Planks:

8 Rounds:

20 Seconds On

10 Seconds Rest

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