Rollin
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
20 Squat Cleans (95/65 lb.)
20 Burpees
20 Russian KB Swings (24/16 kg)
15 Squat Cleans (115/75 lb.)
15 Burpees
15 Russian KB Swings (24/16 kg)
10 Squat Cleans (135/95 lb.)
10 Burpees
10 Russian KB Swings (24/16 kg)
5 Squat Cleans (185/135 lb.)
5 Burpees
5 Russian KB Swings (24/16 kg)
Rx
20 Squat Cleans (75/55 lb.)
20 Burpees
20 Russian KB Swings (16/12 kg)
15 Squat Cleans (95/65 lb.)
15 Burpees
15 Russian KB Swings (16/12 kg)
10 Squat Cleans (115/85 lb.)
10 Burpees
10 Russian KB Swings (16/12 kg)
5 Squat Cleans (155/105 lb.)
5 Burpees
5 Russian KB Swings (16/12 kg)
Fitness
15 Power Cleans
15 Burpees
15 Russian KB Swings
10 Power Cleans
10 Burpees
10 Russian KB Swings
10 Power Cleans
10 Burpees
10 Russian KB Swings
5 Power Cleans
5 Burpees
5 Russian KB Swings
