Men At Work

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Team Members feed into the burpee box jumps one after the other.

1 can’t move onto the next movement until 2 finishes.

2 Rounds for time

Rx+

In a team of 3:

10 Lateral Burpee Box Jumps

15 Alt DB Snatches (50/35lbs)

20 Box Jump overs (24/20″)

25 MB Squat Clean (20/14lbs)

Rx

In a team of 3:

10 Lateral Burpee Box Jumps

15 Alt DB Snatches (35/20lbs)

20 Box Jumps overs (20/20″)

25 MB Squat Cleans (20/14lbs)

Fitness

In a team of 3:

10 Lateral Burpee Box step ups

15 Alt DB Snatches

20 Box Step overs

25 MB Cleans