NMMonday

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

AMRAP Kelly

Rx

400 m run

30 Box Jumps (24/20 in.)

30 Wall Ball (20/14 lb.)

AMRAP 35 min.

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min

50 Air Squats

7 Strict Pull-ups or 7 Push Ups

10 SA Dumbbell Power Cleans

Metcon (No Measure)

On the 1:30 x 6 Sets:

Weighted Split Squat Complex

Unweighted Split Squat Complex

1 Split Squat Complex:

7 Bottom Range Split Squats

7 Top Range Split Squats

7 Full Range Split Squats