Open Season

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

1-2-3-4 and do on

Dumbbell squats 50/35 lb

Bar-facing burpees

12min AMRAP

Rx

1-2-3-4 and do on

Dumbbell squats 35/20 lb

Bar-facing burpees

12min AMRAP

Fitness

1-2-3-4 and do on

Dumbbell squats

Bar-facing burpees

12min AMRAP

Metcon (Weight)

5min to establish a 1 Rep Max Clean