Julian 79

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Reps)

Rx+

4 min. 5 Plate Ground-to-overheads (45/25 lb.) + 15-sec. Hold overhead

3 min. Shuttle Runs (20 m)

2 min. Box Jumps (24/20 in.)

1 min. Handstand Hold

2 min. Box Jumps

3 min. Shuttle Runs (20 m)

4 min. 5 Plate Ground-to- overheads (45/25 lb.) + 15-sec. Hold overhead

Rx

4 min. 5 Plate Ground-to-overheads (45/25 lb.) + 15-sec. Hold overhead

3 min. Shuttle Runs (20 m)

2 min. Box Jumps (24/20 in.)

1 min. Handstand Hold

2 min. Box Jumps

3 min. Shuttle Runs (20 m)

4 min. 5 Plate Ground-to-overheads (25/15 lb.) + 15-sec. Hold overhead

Fitness

4 min. 5 Plate Ground-to-overheads + 15-sec. Hold overhead

3 min. Shuttle Runs (20 m)

2 min. Step-ups

1 min. Elevated Pike Hold

2 min. Step-ups

3 min. Shuttle Runs (20 m)

4 min. 5 Plate Ground-to-overheads + 15-sec. Hold overhead