Wednesday
Firebird CrossFit – All Levels
WOD
Metcon (Time)
RX+
Two Rounds
50 (alt) Single Arm Dumbbell Snatches (50/35lb)
40cal. Row
30 DB-Facing Burpees
20 Muscle-Ups
RX
Two Rounds
50 (alt) Single Arm Dumbbell Snatches (35/20lb)
40cal. Row
30 DB-Facing Burpees
20 Chest to Bar Pullups
Fitness
20 Dumbbell Snatches
10cal. Row
10 DB-Facing Burpees
10 Jumping Pullups
5 Rounds
20 Min Time Cap
Recent Posts