Time to step it up!
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
30 Step-ups (50/35 lb. DB)
15 Alt. Turkish Get-ups
30/25 Cal. Assault Bike
3 rounds
Rx
30 Step-ups (35/20 lb. DB)
15 Alt. Turkish Get-ups
25/20 Cal. Assault Bike
3 rounds
Fitness
20 Step-ups
10 Alt. Turkish Get-ups
20/15 Cal. Assault Bike
3 rounds
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