Grinder
Firebird CrossFit – All Levels
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