BSBSB

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

30 Box Jumps (30/24 inch.)

20 Single Arm DB OHS (R) (50/35 lbs.)

40 Burpee

20 Single Arm DB OHS (L)

30 Box Jumps

Rx

30 Box Jumps (24/20 inch.)

20 Single Arm DB OHS (R) (35/20 lbs.)

40 Burpee

20 Single Arm DB OHS (L)

30 Box Jumps

Fitness

20 Step-up and Overs

20 Single Arm DB Front Squat (R)

20 Burpee

20 Single Arm DB Front Squat (L)

20 Step-up and Overs