Hot in the City
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
Max 1-k Row+ / 800m Run
Rest 3 min.
Max Set Front Squats (135/95 lb.)
Rest 3 min.
Max 500-m Row / 400m Run
Rest 2 min.
Max Set Front Squats (135/95 lb.)
Rest 2 min.
Max 250-m Row / 200m Run
Rest 1 min.
Max Set Front Squats (135/95 lb.)
* Without putting Barbell down
Rx
Max 1-k Row / 800m Run
Rest 3 min.
Max Set Front Squats (115/75 lb.)
Rest 3 min.
Max 500-m Row / 400m Run
Rest 2 min.
Max Set Front Squats (115/75 lb.)
Rest 2 min.
Max 250-m Row / 200m Run
Rest 1 min.
Max Set Front Squats (115/75 lb.)
* Without putting Barbell down
Fitness
Max 750-m Row / 600m Run
Rest 3 min.
20 Front Squats (45/35 lb.)
Rest 3 min.
Max 500-m Row / 400m Run
Rest 2 min.
20 Front Squats (45/35 lb.)
Rest 2 min.
Max 250-m Row / 200m Run
Rest 1 min.
20 Front Squats (45/35 lb.)
subtract reps from total time for final score.
WOD – Home Gym
Metcon (Time)
Max 800m Run
Rest 3 min.
Max Set DB Front Squat
Rest 3 min.
Max 400 m Run
Rest 2 min.
Max Set DB Front Squat
Rest 2 min.
Max 200 m Run
Rest 1 min.
Max Set DB Front Squat
Subtract reps from time for final score
