All Levels – Sat, Apr 13

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

10 Alt. DB Step-ups (50/35 lb.)

10 DB Plank Rows

AMRAP 10 min.

Rx

10 Alt. DB Step-ups (35/20 lb.)

10 DB Rows in Plank

AMRAP 10 min.

Fitness

10 Alt. DB Step-ups

10 DB Rows in Plank

AMRAP 10 min.

Metcon (Time)

Rx+

Then, straight into 20 Alt. TGU with KB(24/16kg)

Box: 20 in.

Rx

Then, straight into 20 Alt. TGU with KB(16/12kg.)

Box: 20 in.

Fitness

Then, straight into 15 Alt. TGU with DB.