All Levels – Wed, Sep 27

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

12 Burpees

12 KB Goblet Squats (24/16 kg.)

12 Weighted Lateral Step-ups 24/20

AMRAP 15 min.

Rx

12 Burpees

12 KB Goblet Squats (16/12 kg.)

12 Weighted Lateral Step-ups 24/20

AMRAP 15 min.

Fitness

10 Burpees

10 KB Goblet Squats

10 Lateral Step-ups

AMRAP 15 min.