Johny Come Lately

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

100m Row

10 KB Swings (24/16kg)

10 WB Sit Ups (20/14)

10 HSPU

20 Wall Balls

20 Box Jump Overs

Add 100m Row Every Round

AMRAP 18 Min

Rx

100m Row

10 KB Swings (16/12kg)

10 WB Sit Ups (20/14)

10 HSPU

20 Wall Balls

20 Box Jump Overs (24/20)

Add 100m Row Every Round

AMRAP 18 Min

Fitness

100m Row

10 KB Swings

10 WB Sit Ups

10 Seated DB Box Press

20 Wall Balls

20 Box Step Overs

Add 100m Row Every Round

AMRAP 18 Min