All Levels – Thu, Feb 15

Firebird CrossFit – All Levels

Weightlifting

Bench Press (3 x 3 )

WOD – FBCF

Metcon (AMRAP – Reps)

Rx

Tabata Shuttle Runs (8 Rounds)

Metcon (AMRAP – Rounds and Reps)

Rx+

Then

25 Walking Lunges

200-m KB Front-Rack Carry (32/24 kg)

AMRAP 7 min.

Rx

Then

25 Walking Lunges

200-m KB Front-Rack Carry (24/16 kg)

AMRAP 7 min.

Fitness

Then:

15 Walking Lunges

200-m KB Front-Rack Carry

AMRAP 7 min.

Metcon (AMRAP – Reps)

Rx

Then:

Tabata Shuttle Runs (8 Rounds)