Buddy Pass
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
Partner Workout
Buy-in:
100 Partner Sit-up Ball Throws (20/14 lb.)
Then, complete:
10 Barbell Backrack Rev. Lunges (95/65 lb.)
10 Box Jumps (30/24 in.)
10 rounds
* Do 1 round, then switch
Rx
Partner Workout
Buy-in:
100 Partner Sit-up Ball Throws (20/14 lb.)
Then, complete:
10 Barbell Backrack Rev. Lunges (75/55 lb.)
10 Box Jumps (24/20 in.)
10 rounds
* Do 1 round, then switch
Fitness
Partner Workout
Buy-in:
80 Partner Sit-up Ball Throws
Then, complete:
8 Barbell Backrack Rev. Lunges
8 Plate Jumps or Step-ups
10 rounds
* Do 1 round, then switch
– Partner Sit ups are facing each other, Both partners sit up, and hand the ball back and forth.
– Couplet is I go you go (One works one rests 5 rounds each)
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