GT

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

6 Toes-to-bar

6 Push Jerk (135/95 lb.)

5 rounds

rest 3 min.

6 Toes-to-bar

6 Hang Power Clean (135/95 lb.)

5 rounds

Rx

6 Toes-to-bar

6 Push Jerk (115/75 lb.)

5 rounds

rest 3 min.

6 Toes-to-bar

6 Hang Power Clean (115/75 lb.)

5 rounds

WOD – Home Gym

Metcon (Time)

1 Round:

160 Double Unders

800 Meter Run

40 Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Burpees

Metcon (No Measure)

8 Rounds:

20 Seconds Max Sit-ups

10 Seconds Hollow Hold

20 Seconds Max Glute Bridges

10 Seconds Glute Bridge Hold