Monday Madness

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

5 Power Snatch (135/95 lb.)

250-m Row

5 bar muscle up

AMRAP 20 min.

Rx

5 Power Snatch (115/75 lb.)

250-m Row

3 bar muscle up

AMRAP 20 min.

Fitness

5 Power Snatch

250-m Row

5 Jumping Chest To Bar

AMRAP 20 min.

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

Rx

10 Alt. DB Power Snatch

20 Db SDHP (10 each side)

7 DB Burpee

AMRAP 20 min.

Fitness

10 Lateral Stationary step-ups

20 Odd Object Deadlift jumps

14 Burpee

AMRAP 20 min.