Medline Madness
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Perform 1 round every 90 sec.
Rx+
12 MB GHD Sit-ups (20/14 lb)
12 Alt. MB Reverse Lunges (20/14 lb., 6 each leg)
12 Box Jumps (20 in.)
10 rounds
Rx
12 GHD Sit-ups
12 Alt. MB Reverse Lunges (20/14 lb., 6 each leg)
12 Box Jumps (20 in.)
10 rounds
Fitness
12 Sit-ups
10 Alt. MB Reverse Lunges
8 Plate Jumps (everyone Jumps)
10 rounds
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