Hellelujah

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx

25 Push-ups

25 Double-unders

1-min. Plank Hold

25 Double-unders

25 Mountain Climbers

AMRAP 20 min.

Fitness

12 Push-ups

25 Single-unders

45-sec. Plank Hold

25 Single-unders

20 Mountain Climbers

AMRAP 20 min.

WOD – Home Gym

Metcon (Time)

For Time:

35 Double Unders

5 Lateral Dumbbell Burpees

50 Devil’s Press (50’s/35’s)

15min time cap to include rest
AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 3

If you are time capped put Reps in comments.

Metcon (No Measure)

AMRAP 7min

7 Close Grip Pushups

7 Wide Grip Pushups

7 Hand-Release Pushups

30 Bent over rows (15 each arm)

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