Julian 137
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Reps)
Tabata
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
Burpee
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
Recent Posts