Animas
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (3 Rounds for reps)
Rx+
12 DB Front Squats
12 DB Floor Presses
AMRAP 5 min.
12 DB Power Cleans
12 DB Stationary Lunges
AMRAP 5 min.
12 DB Alt Snatch(1 DB)
12 DB Sit Ups (1 DB)
AMRAP 5 min.
50/25 lb.
Rx
12 DB Front Squats
12 DB Floor Presses
AMRAP 5 min.
12 DB Power Cleans
12 DB Stationary Lunges
AMRAP 5 min.
12 DB Alt Snatch(1 DB)
12 DB Sit Ups (1 DB)
AMRAP 5 min.
35/20 lb.
Fitness
10 DB Front Squats
10 DB Floor Presses
AMRAP 5 min.
10 DB Power Cleans
10 DB Stationary Lunges
AMRAP 5 min.
10 DB Alt Power Snatch(1 DB)
10 DB Sit Ups (1 DB)
AMRAP 5 min.
WOD – Home Gym
Metcon (3 Rounds for reps)
10 DB Front Squats
10 DB Floor Presses
AMRAP 5 min.
10 DB Power Cleans
10 DB Stationary Lunges
AMRAP 5 min.
10 DB Alt Power Snatch(1 DB)
10 DB Sit Ups (1 DB)
AMRAP 5 min.