3 x 5

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

25 Double-unders

10 DB Front-Rack Walking Lunges (50/35 lb.)

5 Get up Sit ups

AMRAP 5 min.

Rest 1 min.

3 rounds

Rx

25 Double-unders

10 DB Front-Rack Walking Lunges (35/25 lb.)

5 Get up Sit ups

AMRAP 5 min.

Rest 1 min.

3 rounds

Fitness

50 Single Unders

10 DB Front-Rack Walking Lunges

5 Get up sit ups.

AMRAP 5 min.

Rest 1 min.

3 rounds