Rumanda

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

9-7-5

Squat Snatches (115/75 lb.)

Ring Muscle-ups

400-m Run

Rx

9-7-5

Squat Snatches (95/65 lb.)

Bar Muscle-ups

400-m Run

Fitness

9-7-5

Power Snatch + OH Squat

Ring Rows

400-m Run

* Make the Ring Rows HARD

WOD – Home Gym

Metcon (Time)

18-14-10

DB Alt. Single-arm Squat Snatches

Burpees

400-m Run