Julian 130
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Reps)
Rx+ – Fully Loaded
3 Squat Clean (185/125 lb.)
Max set unbroken Power Clean
3 rounds
Rest 5 min.
Rx – Partially Loaded
10 DB Squat Clean (50/35 lb.)
Max set unbroken DB Squat Clean
3 rounds
Rest 5 min.
Metcon (Weight)
Find your heaviest 3 rep Power Clean in 5 min.
Metcon (AMRAP – Reps)
AMRAP DB Power Clean in 5 minutes.
WOD – Home Gym
Metcon (Time)
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Clusters
200 Meter Run
Metcon (No Measure)
3 Giant Sets:
50′ Single Arm Overhead Walking Lunge (Right)
15 Single Arm Deadlifts (Right)
50′ Single Arm Overhead Walking Lunge (Left)
15 Single Arm Deadlifts (Left)
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