BSBSB
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
30 Box Jumps (30/24 inch.)
20 Single Arm DB OHS (R) (50/35 lbs.)
40 Burpee
20 Single Arm DB OHS (L)
30 Box Jumps
Rx
30 Box Jumps (24/20 inch.)
20 Single Arm DB OHS (R) (35/20 lbs.)
40 Burpee
20 Single Arm DB OHS (L)
30 Box Jumps
Fitness
20 Step-up and Overs
20 Single Arm DB Front Squat (R)
20 Burpee
20 Single Arm DB Front Squat (L)
20 Step-up and Overs
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