Ridn Da Bus
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (3 Rounds for time)
Rx+
Between Min. 0-5, complete:
400-m Run
20 Power Snatches (75/55 lb.)
15 x Shuttle Run (20 m)
Between Min. 5-10, complete:
400-m Run
15 Power Snatches (95/65 lb.)
20 x Shuttle Run (20 m)
Between Min. 10-15, complete:
400-m Run
10 Power Snatches (115/75 lb.)
25 x Shuttle Run (20 m)
Rx
Between Min. 0-5, complete:
400-m Run
20 Power Snatches (65/45 lb.)
15 x Shuttle Run (20 m)
Between Min. 5-10, complete:
400-m Run
15 Power Snatches (75/55 lb.)
20 x Shuttle Run (20 m)
Between Min. 10-15, complete:
400-m Run
10 Power Snatches (95/65 lb.)
25 x Shuttle Run (20 m)
Fitness
Between Min. 0-5, complete:
400-m Run
10 Power Snatches
10 x Shuttle Run (20 m)
Between Min. 5-10, complete:
400-m Run
10 Power Snatches
10 x Shuttle Run (20 m)
Between Min. 10-15, complete:
400-m Run
10 Power Snatches
10 x Shuttle Run (20 m)
WOD – Home Gym
Metcon (3 Rounds for time)
DB Version
Perform every 5 min, for 3 rounds
60 DB Good-mornings
30 DB Power Snatch – 15 each side
15 x Shuttle Run (20 m )
