Weekender
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Reps)
Rx
Accumulate as many reps as possible
1 min. Shuttle Runs (10 Yards)
1 min. Box Jumps (24/20 in.)
2 min. Shuttle Runs (10 Yards)
2 min. Box Jump-overs
3 min. Shuttle Runs (10 Yards)
3 min. Burpee Box Jumps
4 min. Shuttle Runs (10 Yards)
4 min. Burpee Box Jump-overs
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 Air Squats, 30 Double Unders, 200 Meter Run
20 Air Squats, 30 Double Unders, 200 Meter Run
30 Air Squats, 30 Double Unders, 200 Meter Run
40 Air Squats, 30 Double Unders, 200 Meter Run
50 Air Squats, 30 Double Unders, 200 Meter Run
Continue to Add (10) Squats Per Round
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