Minute to Win It!

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (4 Rounds for time)

Rx+

0-5min

Row 55/45cals

5-10min

30 Cluster (135/95lbs)

10-15min

Run 800m

15min +

25 Squat Clean (135/95lbs) Rx

0-5min

Row 45/35cals

5-10min

30 Cluster (95/65lbs)

10-15min

Run 800m

15min +

25 Squat Clean (95/65lbs) Fitness

0-5min

Row 30/20cals

5-10min

30 Power Clean and Push Press

10-15min

Run 800m

15min +

25 DB Squat Clean