Julian 137

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

View Public Whiteboard


Metcon (AMRAP – Reps)


Rx – Fully Loaded

db Alt. SA Thruster

db Farmers Walk/March+Hold

db Slam

db Burpee

* (50/35 lb.)

Fitness – Unloaded

Squat Hold

Object Jump-overs

Plank Hold


WOD – Home Gym

Metcon (3 Rounds for time)

On the 0: 1 Mile Run

On the 10: 100 Burpees

On the 20: 1 Mile Run

Metcon (No Measure)

Alternating On the Minute x 4 Rounds:

Minute 1:

20 AbMat Sit-Ups

Minute 2:

10 Single Dumbbell Overhead Tricep Extensions

10 Close Grip Push-ups

Max Dumbbell Bench Press

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