Blue Falcon

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

In a team of 3:


15Lateral Burpee Box Jumps


20 Single Arm DB OH Squat (50/35lbs)

25 Box Jumps (30/24″)


30 MB Clean (20/14lbs)

Rx

In a team of 3:


15 Lateral Burpee Box Jumps


20 Single Arm DB OH Squat (35/20lbs)


25 Box Jumps (24/20″)


30 MB Clean (20/14lbs)

Fitness

In a team of 3:


10 Lateral Burpee Box Jumps


15 Single Arm DB Squat


20 Step Ups


25 MB Power Clean or Front Squat

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