Push Pull Squat
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
Min. 0-5 complete
10 Wall Climbs
5 Rope Climbs
Min. 5-10 complete
Assault Bike 60/50 cal.
Min. 10-15 complete
800-m Run
Min. 15+ complete
20 Squat Snatches (135/95 lb.)
Rx
Min. 0-5 complete
10 Wall Climbs
5 Rope Climbs
Min. 5-10 complete
Assault Bike 50/40 cal.
Min. 10-15 complete
800-m Run
Min. 15+ complete
20 Squat Snatches (115/75 lb.)
Fitness
Min. 0-5 complete
10 ½ Wall Climbs
5 Seated Rope Climbs
Min. 5-10 complete
Assault Bike 40/30 cal.
Min. 10-15 complete
600-m Run
Min. 15+ complete
15 Power Snatches
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