Walk it out
Firebird CrossFit – All Levels
Weightlifting
Hang Power Snatch (1 x 2 )
WOD – FBCF
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
10 DB Walking Lunges (50/35 lb.) – one DB on Back Rack
20 DB Wipers
As far as possible in 16 min.
Metcon (Time)
Rx+
200-m Run with MB (20/14 lb.)
20 Power Snatch (95/65 lb.)
400-m Run
20 Power Snatch
200-m MB Run
Rx
200-m Run with MB (20/14 lb.)
20 Power Snatch (75/45 lb.)
400-m Run
20 Power Snatch
200-m MB Run
Fitness
200-m Run with MB
15 Power Snatch
400-m Run
15 Power Snatch
200-m MB Run
Recent Posts