Weekender

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Reps)

Rx

Accumulate as many reps as possible

1 min. Shuttle Runs (10 Yards)

1 min. Box Jumps (24/20 in.)

2 min. Shuttle Runs (10 Yards)

2 min. Box Jump-overs

3 min. Shuttle Runs (10 Yards)

3 min. Burpee Box Jumps

4 min. Shuttle Runs (10 Yards)

4 min. Burpee Box Jump-overs

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 Air Squats, 30 Double Unders, 200 Meter Run

20 Air Squats, 30 Double Unders, 200 Meter Run

30 Air Squats, 30 Double Unders, 200 Meter Run

40 Air Squats, 30 Double Unders, 200 Meter Run

50 Air Squats, 30 Double Unders, 200 Meter Run

Continue to Add (10) Squats Per Round

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