Box Basics

Firebird CrossFit – All Levels

View Public Whiteboard

Weightlifting

Weighted Step-ups (5 x 5 )

height of box in comments

WOD

Metcon (AMRAP – Rounds and Reps)

Rx

20 Russian KB swings(24/16)

200-m Run

20 Plate Jumps (45lbs)

AMRAP 7 min