Got the Runs…
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Reps)
Rx+
4 min.: Shuttle Runs
3 min.: Power Snatches (95/65 lb.)
2 min.: Lateral Barbell Jump-overs
1 min.: Deadlifts
2 min.: Lateral Barbell Jump-overs
3 min.: Power Snatches
4 min.: Shuttle Runs
Rx
4 min.: Shuttle Runs
3 min.: Power Snatches (65/45 lb.)
2 min.: Lateral Barbell Jump-overs
1 min.: Deadlifts
2 min.: Lateral Barbell Jump-overs
3 min.: Power Snatches
4 min.: Shuttle Runs
Fitness
4 min.: Shuttle Runs
3 min.: Power Snatches
2 min.: Lateral Barbell Jump-overs
1 min.: Deadlifts
2 min.: Lateral Barbell Jump-overs
3 min.: Power Snatches
4 min.: Shuttle Runs
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