Go ahead and Jump!

Announcements

Nov 4th Box Comp 830am

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx+

60 Double Unders

30 Box Jumps (20″)

15 Step Up and Overs (50/35lbs)

5 Rounds

Rx

40 Double Unders

20 Box Jumps (20″)

10 Step Up and Overs (35/20lbs)

5 Rounds

Fitness

40 Speed Steps

20 Step Ups

10 Weighted Walking Lunges

5 Rounds