5Four15
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
15 Box Jumps (20 inch everyone)
15 GHD Sit-ups
15/12 Cal. Assault Bike
Rest 1 min.
5 rounds
Rx
10 Box Jumps (20 inch everyone)
10 GHD Sit-ups
10/8 Cal. Assault Bike
Rest 1 min.
5 rounds
Fitness
10 Step Ups
10 Weighted Sit ups
8/6 Cal. Assault Bike
Rest 1 min.
5 rounds
WOD – Home Gym
Metcon (Time)
15 Step Ups
15 Weighted Sit ups
30 Mountain Climbers
Rest 1 min.
5 rounds
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