Minute To Win It!

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Reps)

Rx+

Min. 1: 15/10-cal. Row

Min. 2: 50 Double-unders

Min. 3: 15 S2O (135/95 lb.)

Min. 4: Rest

5 rounds

Rx

Min. 1: 12/8-cal. Row

Min. 2: 30 Double-unders

Min. 3: 15 S2O (95/65 lb.)

Min. 4: Rest

5 rounds

Fitness

Min. 1: 10/6-cal. Row

Min. 2: 40 Speed Steps

Min. 3: 10 S2O

Min. 4: Rest

5 rounds
Last Two rounds S2O are for max reps (this is your score)

WOD – Home Gym

Metcon (AMRAP – Reps)

Rx+

(Loaded)

Min. 1: 200m Run

Min. 2: 50 Double-unders

Min. 3: 15 S2O (50/35)

Min. 4: Rest

5 rounds

Rx

(Unloaded)

Min. 1: 100m Run

Min. 2: 30 Double-unders

Min. 3: 15 Odd Object S2O

Min. 4: Rest

5 rounds
Last two Rounds of OO S2O are for max reps (this is your score)