Friyay!

Firebird CrossFit – All Levels

View Public Whiteboard

WOD – FBCF

Metcon (Time)

Rx+ / Rx

5/4 Burpee Box Jumps (24/20in box)

20/15 Double-unders

10 Rounds

Fitness

4 Burpee Step-ups (20 in.)

15 Speed Steps

10 Rounds

WOD – Home Gym

Metcon (Weight)

Rx

10 Db Suitcase Deadlifts

1 set each side

3-5 sets

10 Db Single Leg Deadlifts

1 set each side

3-5 sets