Ridn Da Bus

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (3 Rounds for time)

Rx+

Between Min. 0-5, complete:

400-m Run

20 Power Snatches (75/55 lb.)

15 x Shuttle Run (20 m)

Between Min. 5-10, complete:

400-m Run

15 Power Snatches (95/65 lb.)

20 x Shuttle Run (20 m)

Between Min. 10-15, complete:

400-m Run

10 Power Snatches (115/75 lb.)

25 x Shuttle Run (20 m)

Rx

Between Min. 0-5, complete:

400-m Run

20 Power Snatches (65/45 lb.)

15 x Shuttle Run (20 m)

Between Min. 5-10, complete:

400-m Run

15 Power Snatches (75/55 lb.)

20 x Shuttle Run (20 m)

Between Min. 10-15, complete:

400-m Run

10 Power Snatches (95/65 lb.)

25 x Shuttle Run (20 m)

Fitness

Between Min. 0-5, complete:

400-m Run

10 Power Snatches

10 x Shuttle Run (20 m)

Between Min. 5-10, complete:

400-m Run

10 Power Snatches

10 x Shuttle Run (20 m)

Between Min. 10-15, complete:

400-m Run

10 Power Snatches

10 x Shuttle Run (20 m)

WOD – Home Gym

Metcon (3 Rounds for time)

DB Version

Perform every 5 min, for 3 rounds

60 DB Good-mornings

30 DB Power Snatch – 15 each side

15 x Shuttle Run (20 m )

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