FortyFive Night
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+/Rx
21-15-9
400-m run
Walking lunges with DB’s by side (50/35 lb.)(35/25 lb.)
Box jumps (24/20 in.)
Fitness
21-15-9
400-m run
Walking lunges with DB’s by side
Box step ups
WOD – Home Gym
Metcon (Time)
Loaded
21-15-9
400-m run
Walking lunges with DB’s by side (double or single)
Object jumps
Unloaded
21-15-9
400-m run
Walking Lunges (double reps)
Object jumps
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