Chocolate Chipper

Firebird CrossFit – All Levels

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WOD +

Metcon (Time)

Rx+

60 Plate Push-up

50 Inverted Ring Row

40 Box Jump-overs (24/20 in.)

30 Weighted Wall Ball Sit-ups (30/20)

Rx

60 Push-up

50 Parallel Ring Row

40 Box Jump-overs (20 in.)

30 Weighted Wall Ball Sit-ups (20/14)

Fitness

60 Push-up

50 Ring Row

40 Box Jump-overs

30 Weighted Sit-ups

WOD – Home Gym

Metcon (Time)

60 Push-up

60 Plank Ankle-taps

40 Object jump overs (20 in.)

40 Sit-ups