Over The Top
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+/Rx
15 Lateral/ Forward Box Jump-overs (24/20 in.)
25 Wall Ball (20/14 lb.)
4 Rounds
WOD – Home Gym
Metcon (3 Rounds for reps)
AMRAP 5min
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats
Rest 5 Minutes
AMRAP 5min
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters
Rest 5 Minutes
AMRAP 5min
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters
Metcon (No Measure)
4 Giant Sets:
30 Seconds Max Single Dumbbell Overhead Tricep Extensions
30 Seconds Max Double Dumbbell Russian Swings
30 Seconds Max Banded Pull Aparts
Rest 1:30 Between Sets
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