Bam Bam!
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Reps)
Rx+
Row / Bike for meters / Calories (alternating)
Every 2 min. perform:
6 Squat Clean and Jerks (155/115 lb.)
AMRAP 20 min.
Rx
Row / Bike for meters / Calories (alternating)
Every 2 min. perform:
6 Squat Clean and Jerks (135/95 lb.)
AMRAP 20 min.
Fitness
Row / Bike for meters / Calories (alternating)
Every 2 min. perform:
6 Power Clean and Jerks
AMRAP 20 min.
1 Meter = 1 Rep
1 Calorie = 1 Rep
Clean and Jerks do not count as reps.
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