life Jacket

Firebird CrossFit – All Levels

WOD

Metcon (4 Rounds for reps)

Rx+/Rx

Row for Calories

AMRAP 8 min.

Power Snatches for reps (95/65 lb.) (75/55 lb.)

AMRAP 8 min.

*Barbell cannot touch the ground

Assault Bike for Calories

AMRAP 8 min.

Squat Cleans for reps (95/65 lb.) (75/55 lb.)

AMRAP 8 min.

*Barbell cannot touch the ground when switching.

Fitness

Row for Calories

AMRAP 8 min.

Power Snatches for reps

AMRAP 8 min.

*Barbell cannot touch the ground

Assault Bike for Calories

AMRAP 8 min.

Squat Cleans for reps

AMRAP 8 min.

*Barbell cannot touch the ground when switching.