Cluster Buster
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Reps)
Rx+
0-5min
Row Max Cal.
5-10min
30 Cluster (115/85lbs)
10-15min
Assault Bike 40/30 cal.
15-20min
Squat Clean (115/85lbs) Max Reps
Rx
0-5min
Row Max Cal.
5-10min
30 Cluster (95/65lbs)
10-15min
Assault Bike 35/25 cal.
15-20min
Squat Clean (95/65lbs) Max Reps
Fitness
0-5min
Row Max Cal.
5-10min
30 Power Clean and Push Press
10-15min
Assault Bike 30/20
15-20min
Power Clean Max Reps
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
13 Pumpkin Deadlifts
13 OH Pumpkin Lunges
13 Pumpkin Goblet Squats
13 Pumpkin Thrusters
13 Pumpkin Push Press
13 Pumpkin Sit-ups
130-m Pumpkin Carry
AMRAP 24 min.
* Use a DB (not a pumpkin, unless they really want to!)
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