Julian 128

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Rounds and Reps)

RX+ – Fully Loaded

15 Back squat (95/65 lb.)

12 Burpee

9 SA KB shoulder to overhead (each side) (24/16 kg.)

AMRAP 20 min.

RX – Partially Loaded

18 DB Back squat (50/35 lb.)

12 Burpee

9 SA DB shoulder to overhead (each side)

AMRAP 20 min.

Fitness – Unloaded

18 Odd Object Back Squat

12 Burpee

9 Odd Object Shoulder to overhead

AMRAP 15-20 min.