Bar T
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+
1-2-3-4-5-6-7-8…..
Burpee Bar Muscle-ups
Hang Squat Snatches (115/75 lb.)
Burpee Box Jumps
AMRAP 18 min.
Rx
1-2-3-4-5-6-7-8…..
Burpee Bar Muscle-ups
Hang Squat Snatches (95/65 lb.)
Burpee Box Jumps
AMRAP 18 min.
Fitness
1-2-3-4-5-6-7-8…..
Burpee Box Dip
Hang Squat Snatches
Burpee Box Jumps
AMRAP 18 min.
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
DB Loaded
1-2-3-4-5-6-7-8…..
DB Burpee + Over DB Jumps
SA. DB Hang Squat Snatch (reps each side)
Burpee Box Jump
AMRAP 18 min.
* There and back = 1 rep for jump
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