All Levels – Wed, Mar 13

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx+

12 GHD Sit-ups

12 Alt. MB Reverse Lunges (20/14 lb., 6 each leg)

12 Box Jumps (20 in.)

10 rounds

Rx

12 GHD MB Sit-ups (20/14lb)

12 Alt. MB Reverse Lunges (20/14 lb., 6 each leg)

12 Box Jumps (20 in.)

10 rounds

Fitness

12 Sit-ups

10 Alt. MB Reverse Lunges

8 Plate Jumps (everyone Jumps)

10 rounds