Rack it up

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Gymnastics

Seated Box Jump (Distance)

Max height seated box jump

WOD

Metcon (Time)

Rx+

30 Burpees

30 Box Jumps (30/24 in.)

400-m KB Front-rack Carry (32/24 kg)(switch as needed)

20 Burpees

20 Box Jumps

300-m KB Front-rack Carry

10 Burpees

10 Box Jumps

200-m KB Front-rack Carry

Rx

30 Burpees

30 Box Jumps (24/20 in.)

400-m KB Front-rack Carry (24/16 kg)(switch as needed

20 Burpees

20 Box Jumps

300-m KB Front-rack Carry

10 Burpees

10 Box Jumps

200-m KB Front-rack Carry

Fitness

20 Burpees

20 Step-ups

300-m KB Front-rack Carry

15 Burpees

15 Step-ups

200-m KB Front-rack Carry

10 Burpees

10 Step-ups

200-m KB Front-rack Carry

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