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Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

50 Double-unders

25 DB Single-arm Power Snatches (right arm)

50 Double-unders

25 DB Single-arm Push Presses (right arm)

50 Double-unders

50 Slam Balls

50 Double-unders

50 Burpees

50 Double-unders

25 DB Single-arm Push Presses (left arm)

50 Double-unders

25 DB Single-arm Power Snatches (left arm)

50/35-lb. DB

Rx

40 Double-unders

20 DB Single-arm Power Snatches (right arm)

40 Double-unders

20 DB Single-arm Push Presses (right arm)

40 Double-unders

40 Slam Balls

40 Double-unders

40 Burpees

40 Double-unders

20 DB Single-arm Push Presses (left arm)

40 Double-unders

20 DB Single-arm Power Snatches (left arm)

35/25-lb. DB

Fitness

50 Single-unders

20 DB Single-arm Power Snatches (right arm)

50 Single-unders

20 DB Single-arm Push Presses (right arm)

50 Single-unders

20 Slam Balls

50 Single-unders

20 Burpees

50 Single-unders

20 DB Single-arm Push Presses (left arm)

50 Single-unders

20 DB Single-arm Power Snatches (left arm)