You Gotta Wan It!

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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