Bench Test

Firebird CrossFit – All Levels

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Weightlifting

Bench Press (2 x 5 )

Bench Press (2 x 3 )

Bench Press (2 x 1 )

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

10 Wallballs (30/20 lb.)

10 Box Jumps (24/20)

AMRAP 10min

Rx

10 Wallballs (20/14 lb.)

10 Box Jumps (24/20)

AMRAP 10min

Fitness

10 Wallballs

10 Box Jumps

AMRAP 10min