Bar T

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

View Public Whiteboard

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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