21 Jump Street
Firebird CrossFit – All Levels
Weightlifting
Shoulder Press (3 x 5 )
WOD – FBCF
Metcon (Time)
Rx+
21-15-9
400-m Run
Walking Lunges with DBs by side (50/35 lb.)
Box Jumps (30/24 in.)
Rx
21-15-9
400-m Run
Walking Lunges with DBs by side (35/25 lb.)
Box Jumps (24/20 in.)
Fitness
21-15-9
400-m Run
Walking Lunges with DBs by side
Box Step-ups
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