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Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+/Rx

15 Lateral/ Forward Box Jump-overs (24/20 in.)

25 Wall Ball (20/14 lb.)

4 Rounds

WOD – Home Gym

Metcon (3 Rounds for reps)

AMRAP 5min

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

12 Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5min

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Dumbbell Thrusters

Rest 5 Minutes

AMRAP 5min

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

6 Dumbbell Clusters

Metcon (No Measure)

4 Giant Sets:

30 Seconds Max Single Dumbbell Overhead Tricep Extensions

30 Seconds Max Double Dumbbell Russian Swings

30 Seconds Max Banded Pull Aparts

Rest 1:30 Between Sets