Blue Falcon!

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Reps)

RX

In Partners, accumulate as many cals/reps as possible of:

1min Rowing

1min Box Jumps (24/20”)

2min Rowing

2min Burpee Box Jump

3min Rowing

3min Box Jump

4min Rowing

4min Box Jump Overs

* One person performing at a time. The other rests.

Fitness

In Partners, accumulate as many cals/reps as possible of:

1min Rowing

1min Step Ups

2min Rowing

2min Burpee Step Ups

3min Rowing

3min Step Ups

4min Rowing

4min Step Up Overs

* One person performing at a time. The other rests.