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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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

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