E mom E
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Reps)
Rx+
Min. 1: 15/10 cal. Assault Bike
Min. 2: 18 DB Push Jerks (50/35 lb.)
Min. 3: 8 Burpee Box Jumps (20 in.)
5 rounds
Rx
Min. 1: 12/8 cal. Assault Bike
Min. 2: 14 DB Push Jerks (35/20 lb.)
Min. 3: 6 Burpee Box Jumps (20 in.)
5 rounds
Fitness
Min. 1: 10/6 cal. Assault Bike
Min. 2: 10 DB Push Jerks
Min. 3: 5 Burpee Box Step-ups
5 rounds
*Round #5 is for max reps.
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