NMMonday
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
AMRAP Kelly
Rx
400 m run
30 Box Jumps (24/20 in.)
30 Wall Ball (20/14 lb.)
AMRAP 35 min.
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
AMRAP 12min
50 Air Squats
7 Strict Pull-ups or 7 Push Ups
10 SA Dumbbell Power Cleans
Metcon (No Measure)
On the 1:30 x 6 Sets:
Weighted Split Squat Complex
Unweighted Split Squat Complex
1 Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats
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