Mr. T
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
8 DB Step-up and Overs (50/25 lb.)
30 sec. DB T Side Plank (R)
12 Box Jump Overs
30 sec. DB T Side Plank (L)
AMRAP 15 min.
*2 DBs for Step-up and Overs
*1 DB for Plank held in T position
Rx
8 DB Step-up and Overs (35/20 lb.)
30 sec. DB T Side Plank (R)
8 Box Jump Overs
30 sec. DB T Side Plank (L)
AMRAP 15 min.
*2 DBs for Step-up and Overs
*1 DB for Plank held in T position
Fitness
8 DB Step-up and Overs
30 sec. Side Plank (R)
8 Box Step Overs
30 sec. Side Plank (L)
AMRAP 15 min.
*2 DBs for Step-up and Overs
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