Minute to Win It!
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Reps)
Rx+
min 1: 20 wall ball (20/14lbs)
min 2: 20 slam ball (20/15lbs)
min 3: 45sec bar hang (pullup bar)
min 4: 15 back squats (115/75lbs)
5 rounds
Rx
min 1: 15 wall ball (20/14lbs)
min 2: 15 slam ball (20/15lbs)
min 3: 35 sec bar hang (pullup bar)
min 4: 10 back squats (95/65lbs)
5 rounds
Fitness
min 1: 10 wall ball
min 2: 10 slam ball
min 3: 30sec supported bar hang (pullup bar)
min 4: 10 back squats
5 rounds
Round 5 is for max reps.
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