Work Rest

Firebird CrossFit – All Levels

View Public Whiteboard

Weightlifting

Power Clean (3 x 3 )

WOD

Metcon (AMRAP – Reps)

Rx+

30 sec. Front Squats (135/95 lb.)

30 sec. Rest

30 sec. GHD Sit-ups

30 sec. Rest

6 rounds

Rx

30 sec. Front Squats (115/75 lb.)

30 sec. Rest

30 sec. GHD Sit-ups

30 sec. Rest

6 rounds

Fitness

30 sec. Front Squats

30 sec. Rest

30 sec. Abmat Sit Ups.

30 sec. Rest

6 rounds