I WANT MY M EMOM Y
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Reps)
Rx+
Min. 1: 15/10-cal. Row
Min. 2: 50 Double-unders
Min. 3: 15 S2O (135/95 lb.)
Min. 4: Rest
5 rounds
Rx
Min. 1: 12/8-cal. Row
Min. 2: 30 Double-unders
Min. 3: 15 S2O (95/65 lb.)
Min. 4: Rest
5 rounds
Fitness
Min. 1: 10/6-cal. Row
Min. 2: 40 Speed Steps
Min. 3: 10 S2O
Min. 4: Rest
5 rounds
*Last Round of each EMOM is for max reps. Must complete all min work requirement for all 5 rounds.
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