45N

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

21-15-9

Deadlifts (275/185 lb.)

Box Jumps (30/24 in.)

600-m Run

Rx

21-15-9

Deadlifts (225/135 lb.)

Box Jumps (24/20 in.)

600-m Run

Fitness

21-15-9

Deadlifts

Step-ups

400-m Run