Hellelujah
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx
25 Push-ups
25 Double-unders
1-min. Plank Hold
25 Double-unders
25 Mountain Climbers
AMRAP 20 min.
Fitness
12 Push-ups
25 Single-unders
45-sec. Plank Hold
25 Single-unders
20 Mountain Climbers
AMRAP 20 min.
WOD – Home Gym
Metcon (Time)
For Time:
35 Double Unders
5 Lateral Dumbbell Burpees
50 Devil’s Press (50’s/35’s)
15min time cap to include rest
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 3
If you are time capped put Reps in comments.
Metcon (No Measure)
AMRAP 7min
7 Close Grip Pushups
7 Wide Grip Pushups
7 Hand-Release Pushups
30 Bent over rows (15 each arm)
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