Snowball fight!
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
25 Wall Balls
15 Push Presses (135/95 lb.)
3 rounds
25 MB Walking Lunges
200-m MB Bear Hug Carry
3 rounds
With time remaining of 25 min.
perform AMRAP:
12 Wall Balls
9 Push Presses
12 MB Walking Lunges
100-m MB Bear Hug Carry
*Score = rounds + reps of AMRAP
MB: 20/14 lb.
Rx
25 Wall Balls
15 Push Presses (115/75 lb.)
3 rounds
25 MB Walking Lunges
200-m MB Bear Hug Carry
3 rounds
With time remaining of 25 min.
perform AMRAP:
12 Wall Balls
9 Push Presses
12 MB Walking Lunges
100-m MB Bear Hug Carry
*Score = rounds + reps of AMRAP
MB: 20/14 lb.
Fitness
15 Wall Balls
10 Push Presses
3 rounds
15 MB Walking Lunges
200-m MB Bear Hug Carry
3 rounds
With time remaining of 25 min.
perform AMRAP:
12 Wall Balls
9 Push Presses
12 MB Walking Lunges
100-m MB Bear Hug Carry
*Score = rounds + reps of AMRAP
