Forest Fire
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
6-5-4-3-2-1
Hang Power Snatch (135/95 lb.)
Chest-to-bar Pull-up
6-5-4-3-2-1
Hang Squat Snatch (115/75 lb.)
Toe-to-bar
6-5-4-3-2-1
Squat Snatch (95/65 lb.)
Strict Handstand Pushup
1 mile run
Rx
6-5-4-3-2-1
Hang Power Snatch (115/85 lb.)
Chest-to-bar Pull-up / Pull up
6-5-4-3-2-1
Hang Squat Snatch (95/65 lb.)
Toe-to-bar
6-5-4-3-2-1
Squat Snatch (75/45 lb.)
Handstand Pushup
1 mile run
Fitness
6-5-4-3-2-1
Hang Power Snatch
Ring Row
6-5-4-3-2-1
Hang Power Snatch
Knee Ups
6-5-4-3-2-1
Power Snatch
Push Up
1 mile run
WOD – Home Gym
Metcon (Time)
Rx
12-11-10-9-8
DB Alt. Hang Power Snatch
6-5-4-3-2-1
DB Burpees
12-11-10-9-8
SA. Alt. DB Hang Squat Snatch
Lying Wall Hands-to-toes
12-11-10-9-8
Alt. Squat Snatch
6-5-3-2-1
Hand Stand Pushup
1 Mile run
Unloaded
24-20-16-12-8-4
3 Point DB Heel Taps
Burpees
Alt. Cossack Squats
1 Mile run
