Over and Over
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+
1 Strict HSPU
2 Reverse OH Barbell Lunges (95/65 lb.)
2 Strict HSPU
4 OH Barbell Lunge
and so on …
As far as possible in 12 min.
Rx
1 HSPU
2 Reverse OH Barbell Lunges (65/45 lb.)
2 HSPU
4 OH Barbell Lunges
and so on …
As far as possible in 12 min.
Fitness
1 Push Press (BB or DB)
2 Reverse OH weighted Lunge (BB or DB)
2 Push Press (BB or DB)
4 Reverse OH weighted Lunge (BB or DB)
and so on …
As far as possible in 12 min.
WOD – Home Gym
Metcon (Time)
Rx
50 Air Squats
7 Db Renegade Row + DB Burpee (RR is both sides = 1 rep)
15 DB Hang Power Cleans (50/35 lb.)
3 rounds
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