The Guardian

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+ / Rx

750-m Row

9 Ring Muscle-ups / 12 C2Bar Pullups

10 Hang Power Cleans (95/65 lb.)

Rest 90 seconds

3 rounds

Fitness

500-m Row

12 Banded Pullups

10 Hang Power Cleans

Rest 90 seconds

3 rounds

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

8 Single DB Clusters

10 DB Back Squats (single DB)

AMRAP 20 min.

Every 2 min. perform

20 Double-unders / Single Unders