Minute by Minute

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Metcon (Time)

Rx+

0-3 min. Perform:

30 Bar Facing Burpees Over Barbell

3-6 min. Perform:

40 Overhead Squats (95/65 lb.)

6-9 min. Perform:

2 min. Parallete L-Sit

9+ min. Perform:

10 Bar Facing Burpees Over Barbell

10 Overhead Squats

3 rounds

Rx

0-3 min. Perform:

30 Bar Facing Burpees Over Barbell

3-6 min. Perform:

40 Overhead Squats (65/35 lb.)

6-9 min. Perform:

2 min. Parallete L-Sit

9+ min. Perform:

10 Bar Facing Burpees Over Barbell

10 Overhead Squats

3 rounds

Fitness

0-3 min. Perform:

AMRAP Bar Facing Burpees Over Barbell

3-6 min. Perform:

AMRAP Overhead Squats

6-9 min. Perform:

2 min. AMRAP Sit-ups

9+ min. Perform:

8 Bar Facing Burpees Over Barbell

8 Overhead Squats

3 rounds

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