Julian 123
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+ – Fully Loaded
7 Hang Squat Clean (75/55 lb.)
7 DB Slams (50/35 lb.)
7 Rounds
* Every 90 sec. perform
3 Firebreathers
Rx – Partially Loaded
7 DB Hang Squat Clean (50/35 lb.)
7 DB Slams (50/35 lb.)
7 Rounds
* Every 90 sec. perform
3 Firebreathers
Fitness – Unloaded
14 Odd Object Single Leg Deadlifts
7 x Heel Taps, Over and back = 1
7 Rounds
* Every 90 sec. perform
4 Burpees
WOD – Home Gym
Metcon (Time)
For Time:
3 Mile Run
Every 3:00, stop to complete:
9 Burpees + 21 Air Squats
Workout starts on the burpees and air squats.
No Measue
50-40-30-20-10: Hollow Rocks
After each set:
10 DB Rows from Pushup position (10/ each side)
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