Blue Falcon

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (AMRAP – Reps)

AMRAP 16

Air Squats

Box Jumps (20)

Burpees

Double Unders

Jumping Lunges

KBS (16/12)

Mountain Climbers

Pull-ups

Push-ups

Row (calories)

Single Unders

Sit-ups

T2B

Thrusters (45/33)

Wall Ball (20/14)

Wall Climbs
1 partner working at a time; switch each minute

different movement each minute; no repeats

partners pick their own order and who does what

no scaling — all movements must be completed RX (except for injury/handicap)

score is total reps completed