Blue Falcon
Firebird CrossFit – All Levels
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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