Blackhawk

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

20 Box Jumps (24/20 in.)

15 DB Alt. SA Thrusters (50/35 lb.)

20 HSPU

AMRAP 16 min.

Rx

20 Box Jumps (24/20 in.)

15 DB Alt. SA Thrusters (35/25 lb.)

20 Cherry Pickers

AMRAP 16 min.

Fitness

20 Step-ups

15 DB Alt. SA Thrusters

30 Plank Cherry Pickers

AMRAP 16 min.

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

20 Object Jumps/Dble Db Jump-overs

15 DB Alt. SA Thrusters (50/35 lb.)

30 Plank Cherry Pickers

AMRAP 16 min.