Milky Way
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (3 Rounds for reps)
Rx+
10 DB Burpees (50/35 lb.)
EMOM 5 min.
Rest 1 min.
16 DB Chainsaws – 8 each side
EMOM 5 min.
Rest 1 min.
10 Box Jump-overs (24/20 in.)
EMOM 5 min.
Rx
8 DB Burpees (35/20 lb.)
EMOM 5 min.
Rest 1 min.
14 DB Chainsaws – 7 each side
EMOM 5 min.
Rest 1 min.
8 Box Jump-overs (24/20 in.)
EMOM 5 min.
Fitness
8 Burpees
EMOM 5 min.
Rest 1 min.
12 DB Chainsaws – 6 each side
EMOM 5 min.
Rest 1 min.
8 Box Step-overs
EMOM 5 min.
The last round of every movement is for max reps.
Recent Posts