Box Basics
Firebird CrossFit – All Levels
WOD
Metcon (Time)
RX+
40/30cal Row.
20 Weighted Step Up and Over (50/35lbs)
10 Box Jump Overs (24/20′′)
5 Rounds
RX
35/25cal Row
20 Weighted Step Up and Over (35/20lbs)
10 Box Jump Overs (24/20′′)
5 Rounds
Fitness
30/20cal Row
20 Weighted Step Ups
5 Plate Burpees(45)
5 Rounds
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