Julian 126
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Weight)
Rx+ – Fully Loaded
Barbell Weighted Step-up
6 – 6 – 6
* Each side Held in the Back Rack
Metcon (AMRAP – Reps)
Rx – Partially Loaded
Min 1: 20 DB Weighted Step-up (left leg)
Min 2: 20 DB Weighted Step-up (right leg)
2 min: Rest
3-5 Rounds
Fitness – Unloaded
Min 1: 20 Single-leg Hip Extension (left)
Min 2: 20 Single-leg Hip Extension (right)
2 min: Rest
*3-5 Rounds
*Max Reps on last
Metcon (No Measure)
Finisher
Tabata Double-unders / Single Unders
WOD – Home Gym
Metcon (Time)
400 Meter Run
9-12-15:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees
800 Meter Run
15-12-9:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees
400 Meter Run
No Measure
Alternating On the Minute x 10 (5 Rounds):
Minute 1: Max Alternating Dumbbell Bench Press
Minute 2: Max Hollow Rocks
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