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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

30-35-40-45-50

Double-unders

*Single-Arm DB OH Squats (35/25 lb.)

200-m MB Run (20/14 lb.)

*half reps each side

Rx

30-35-40-45-50

Double-unders

*Single-Arm DB OH Squats (20/15 lb.)

200-m MB Run (20/14 lb.)

*half reps each side

Fitness

30-35-40-45-50

Speed Steps

*Single-Arm DB Squats

200-m MB Run

*half reps each side

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