Ass*tro*nom*i*cal
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+
5-min. Bike (cal.)
Then, straight into:
10 Box Jumps (24/20 in.)
10 OH Squats (95/65 lb.)
AMRAP 10 min.
Rx
5-min. Bike (cal.)
Then, straight into:
10 Box Jumps (24/20 in.)
10 OH Squat (75/55 lb.)
AMRAP 10 min.
Fitness
5-min. Bike (cal.)
Then, straight into:
10 Box Step-ups
10 OH Squats
AMRAP 10 min.
Metcon (Calories)
5-min. Bike (cal.)
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
400-m Run
200 Single-unders
Then, straight into:
10 Object/DB Jump-overs
10 Single-arm DB OH Squats
AMRAP 10 min.
* Switch arms as needed.
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