You Gotta Wan It!
Firebird CrossFit – All Levels
Weightlifting
Weighted Step-ups (5 x 5 )
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx
20 Russian KB swings(24/16)
200-m Run
20 Plate Jumps (45lbs)
AMRAP 7 min
WOD – Home Gym
Metcon (Time)
21-15-9
Alt. DB Power Snatches (50/35 lb.)
42-30-18
Single DB Thrusters (hold DB in both hands)
* Use a lighter load than the Snatch if possible.
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