Grinder

Firebird CrossFit – All Levels

View Public Whiteboard

WOD

Metcon (Time)

Rx+

100 KB Goblet Squats (24/16 kg.)

Every time you break, perform:

20 Groiners

8min Time Cap

50 DB Plank Rows (50/35 lb.)

Every time you break, perform:

20 Groiners

13 min Time Cap

25 Turkish Get-ups

Every time you break, perform:

20 Groiners

20min Time Cap

Rx

100 KB Goblet Squats (16/12 kg.)

Every time you break, perform:

20 Groiners

8min Time Cap

50 DB Plank Rows (35/25 lb.)

Every time you break, perform:

20 Groiners

13min Time Cap

25 Turkish Get-ups

Every time you break, perform:

20 Groiners

20min Time Cap

Fitness

80 KB Goblet Squats

Every time you break, perform:

10 Groiners

8min Time Cap

40 DB Plank Rows

Every time you break, perform:

10 Groiners

13min Time Cap

20 Turkish Get-ups

Every time you break, perform:

10 Groiners

20min Time Cap