Blackhawk
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+
20 Box Jumps (24/20 in.)
15 DB Alt. SA Thrusters (50/35 lb.)
20 HSPU
AMRAP 16 min.
Rx
20 Box Jumps (24/20 in.)
15 DB Alt. SA Thrusters (35/25 lb.)
20 Cherry Pickers
AMRAP 16 min.
Fitness
20 Step-ups
15 DB Alt. SA Thrusters
30 Plank Cherry Pickers
AMRAP 16 min.
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
20 Object Jumps/Dble Db Jump-overs
15 DB Alt. SA Thrusters (50/35 lb.)
30 Plank Cherry Pickers
AMRAP 16 min.
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