No Quarter

Firebird CrossFit – All Levels

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WOD – FBCF

Quarter Gone Bad (AMRAP – Reps)

Rx

15 sec. Thrusters (135/95 lb.)

Rest 45 sec.

15 sec. Weighted Pull-ups (50/35 lb.)

Rest 45 sec.

15 sec. Burpees

Rest 45 sec.

5 rounds

Fitness

15 sec. Thrusters

Rest 45 sec.

15 sec. Ring Rows

Rest 45 sec.

15 sec. Burpees

Rest 45 sec.

5 rounds

WOD – Home Gym

Metcon (AMRAP – Reps)

15 sec. Db Thrusters (50/35 lb.)

Rest 45 sec.

15 sec. Db Sumo Deadlift High Pull

Rest 45 sec.

15 sec. Burpees

Rest 45 sec.

5 rounds