Benched
Firebird CrossFit – All Levels
Weightlifting
Bench Press (3 x 5 )
WOD – FBCF
Metcon (AMRAP – Reps)
Rx+/Rx
400-m / 300-m MB Carry (20/14 lb.)
In what is remaining of 3 minutes, perform:
Box Jumps (24/20 in.)
400-m / 300-m MB Carry
In what is remaining of 3 minutes, perform:
Mountain Climbers
2 rounds
Fitness
300-m MB Carry
In what is remaining of 3 minutes, perform:
Step-ups
300-m MB Carry
In what is remaining of 3 minutes, perform:
Mountain Climbers
2 rounds
WOD – Home Gym
Metcon (AMRAP – Reps)
400-m / 300-m Object Carry
In what is remaining of 3 minutes, perform:
Object step up
400-m / 300-m Object Carry
In what is remaining of 3 minutes, perform:
Mountain Climbers
2 rounds
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