QGB’ish

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Reps)

Rx+

15sec Thrusters (115/75lbs)

Rest 45 seconds

15sec Weighted Pullups (20/10lbs wallball)

Rest 45 seconds

15sec Burpees

Rest 45 seconds

5 Rounds

Rx

15sec Thrusters (95/65lbs)

Rest 45 seconds

15sec Weighted Pullups (M-14lb wallball/W No weight)

Rest 45 seconds

15sec Burpees

Rest 45 seconds

5 Rounds

Fitness

15sec Thrusters

Rest 45 seconds

15sec Seated Pullup

Rest 45 seconds

15sec Burpees

Rest 45 seconds

5 Rounds