Minute by Minute
Firebird CrossFit – All Levels
Metcon (Time)
Rx+
0-3 min. Perform:
30 Bar Facing Burpees Over Barbell
3-6 min. Perform:
40 Overhead Squats (95/65 lb.)
6-9 min. Perform:
2 min. Parallete L-Sit
9+ min. Perform:
10 Bar Facing Burpees Over Barbell
10 Overhead Squats
3 rounds
Rx
0-3 min. Perform:
30 Bar Facing Burpees Over Barbell
3-6 min. Perform:
40 Overhead Squats (65/35 lb.)
6-9 min. Perform:
2 min. Parallete L-Sit
9+ min. Perform:
10 Bar Facing Burpees Over Barbell
10 Overhead Squats
3 rounds
Fitness
0-3 min. Perform:
AMRAP Bar Facing Burpees Over Barbell
3-6 min. Perform:
AMRAP Overhead Squats
6-9 min. Perform:
2 min. AMRAP Sit-ups
9+ min. Perform:
8 Bar Facing Burpees Over Barbell
8 Overhead Squats
3 rounds