Julian 122

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+ – Fully Loaded

5 Shoulder to Overhead

5 Thruster

5 Back Squat

(95/65 lb.)

AMRAP 15 min.

Rx – Partially Loaded

5 DB Shoulder to Overhead

5 DB Thruster

5 DB Front Squat

(50/35 lb.)

AMRAP 15 min

Fitness – Unloaded

10 Pike HSPU

10 Air Squat + Burpee

10 Step Ups (5 each side)

AMRAP 15 min.

WOD – Home Gym

Metcon (Time)

1 Round:

50 Single Arm Alternating DB Squat Cleans

100 Double-Unders

50 Hand-Release Pushups

100 Double-Unders

50 Single Arm Alternating DB Squat Cleans