Hump Day

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Reps)

Rx+/Rx

30 sec. Assault Bike

30 sec. Rest

30 sec. Box Jumps (24/20 in.)

30 sec. Rest

30 sec. Hang Power Cleans (135/95 lb.)(115/75lb.)

30 sec. Rest

6 rounds

Fitness

30 sec. Assault Bike

30 sec. Rest

30 sec. Plate Jumps (45lb plate)

30 sec. Rest

30 sec. Hang Power Cleans

30 sec. Rest

6 rounds

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

35 Double-unders

200-m DB Front-rack Carry (35/20 lb.)

AMRAP 12 min.

Then, immediately after AMRAP perform:

800-m Run

800m Run (Time)

Max Effort 800m Run