Julian 133

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+ – Fully Loaded

250 m Row

Max set unbroken HSPU

4 Rounds

Rx – Partially Loaded

30 SA DB SDHP (15 each side)

Max set unbroken HSPU

4 Rounds

Fitness – Unloaded

30 Lateral Deadlift Jumps

Max set unbroken HSPU

4 Rounds
Put Max sets of HSPU in comments or your scale.

WOD – Home Gym

Metcon (Time)

5 Rounds:

400 Meter Run

21 Russian Single Dumbbell Swings

9 Strict Pull-ups

Metcon (No Measure)

3 Giant Sets:

9 Double Dumbbell Single Legged Deadlifts (Left)

9 Double Dumbbell Single Legged Deadlifts (Right)

15 Double Dumbbell Stiff-Legged Sumo Deadlifts

21 Weighted Glute Bridges

Rest 2 Minutes Between Sets