Lucky number 7

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

8 Toes-to-Bar

8 SA DB Push Presses, R (50/35 lb.)

4 Ring Muscle-ups

8 SA Push Presses, L

7 rounds

Rx

8 Toes-to-Bar

8 SA DB Push Presses, R (35/25 lb.)

3 Bar Muscle-ups

8 SA Push Presses, L

7 rounds

Fitness

8 Wall Lying Hands-to-Feet

8 SA DB Push Presses, R

4 Jumping Chest-to-Bar Pull-ups

8 SA Push Presses, L

7 rounds

WOD – Home Gym

Metcon (Time)

30 DB Clean & Jerks

30 Alt. DB Power Snatches