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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Reps)

Rx+

Min. 1: 15/10 cal. Assault Bike

Min. 2: 18 DB Push Jerks (50/35 lb.)

Min. 3: 8 Burpee Box Jumps (20 in.)

5 rounds

Rx

Min. 1: 12/8 cal. Assault Bike

Min. 2: 14 DB Push Jerks (35/20 lb.)

Min. 3: 6 Burpee Box Jumps (20 in.)

5 rounds

Fitness

Min. 1: 10/6 cal. Assault Bike

Min. 2: 10 DB Push Jerks

Min. 3: 5 Burpee Box Step-ups

5 rounds

*Round #5 is for max reps.

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