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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Reps)

Rx+

Row / Bike for meters / Calories (alternating)

Every 2 min. perform:

6 Squat Clean and Jerks (155/115 lb.)

AMRAP 20 min.

Rx

Row / Bike for meters / Calories (alternating)

Every 2 min. perform:

6 Squat Clean and Jerks (135/95 lb.)

AMRAP 20 min.

Fitness

Row / Bike for meters / Calories (alternating)

Every 2 min. perform:

6 Power Clean and Jerks

AMRAP 20 min.
1 Meter = 1 Rep

1 Calorie = 1 Rep

Clean and Jerks do not count as reps.

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