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Firebird CrossFit – All Levels

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Weightlifting

Bent Over Row (3 x 3 )

Thruster (3 x 3 )

WOD – FBCF

Metcon (AMRAP – Reps)

Rx+ / Rx

5 rounds of:

30 sec. Max Thrusters (65/45 lb.)(45/35lb.)

30 sec. Rest

30 sec. Push-ups

30 sec. Rest

WOD – Home Gym

Metcon (AMRAP – Reps)

Rx

30 sec. Db Lateral Jumps

30 sec. Rest

30 sec. Single DB Front Rack Step-ups/or Lunges

30 sec. Rest

30 sec. Wall Lying Hands to Feet

30 sec. Rest

5 rounds