Humpty Dumpty

Announcements

Nutrition Challenge Jan 9th-Feb 4th! Sign up now!

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Reps)

RX+

EMOM for 0-4min Perform

10T2B+10 Hang Power Snatch (75/55lbs)

EMOM for 4-8min Perform

10 Hang Power Snatch + 20 Lateral Over the Bar Jumps

EMOM for 8-12min Perform

10 Toes to Bar + max Lateral Over the Bar Jumps

RX

EMOM for 0-4min Perform

8 T2B + 8 Hang Power Snatch (65/45lbs)

EMOM for 4-8min Perform

8 Hang Power Snatch + 20 Lateral Over the Bar Jumps

EMOM for 8-12min Perform

8 Toes to Bar + max Lateral Over the Bar Jumps

EMOM for 0-4min Perform

8 Lying T2B + 8 Hang Power Snatch

EMOM for 4-8min Perform

8 Hang Power Snatch + 8 facing bar Jumps

EMOM for 8-12min Perform

8 Lying Toes to Bar + max facing bar Jumps