Head over Heels

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Weight)

Rx+ /Rx

3 OH Squat @ 80/70%

EMOM for 5min

rest 2min

Fitness

3 OH Squat

Every 90sec for 4 rounds

rest 2.5min

Metcon (Weight)

Rx+ /Rx

5 OH Squat @ 70/60%

EMOM for 5min

rest 2min

Fitness

5 OH Squat

Every 90sec for 4 rounds

rest 2.5min

Metcon (Weight)

Rx+ /Rx

7 OH Squat @ 60/50%

EMOM for 5min

Fitness

7 OH Squat

Every 90sec for 4 rounds

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

20 Double-unders

15 Push-ups

10 DB High Pulls (35/2 lb.) – 5 each side

AMRAP 16 min.