Monday – FBCF

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

5 Front Squats

5 Push Jerks (135/95 lb.)

3 rounds

10 Strict Pull-ups

AMRAP 15 min.

Rx

5 Front Squats

5 Push Jerks (115/75 lb.)

3 rounds

7 Pull-ups

AMRAP 15 min.

Fitness

5 Front Squats

5 Push Jerks

3 rounds

7 Ring Rows

AMRAP 15 min.

WOD – Home Gym

Metcon (Time)

3 Rounds:

800m Run

30 Single Arm Alternating DB Snatches (50/35)

30 Goblet Squats (50/35)

WOD- Bodyweight Home

Metcon (Time)

3 Rounds:

800m Run

50 Sit-Ups

50 Air Squats