Double Trouble!

Firebird CrossFit – All Levels

WOD

Metcon (Weight)

Part 1:

300m Barbell Carry (on Back)

Metcon (Time)

RX+

Part 2:

20 DB Step Ups 20” box (50/35lbs)

30 Double Unders

20 Walking Lunges

30 Double Unders

20 Air Squat

30 Double Unders

2 Rounds

RX

Part 2:

20 DB Step Ups 20” box (35/20lbs)

30 Double Unders

20 Walking Lunges

30 Double Unders

20 Air Squat

30 Double Unders

2 Rounds

Fitness

Part 2:

20 Step Ups

30 Speed Steps

20 Walking Lunges

30 Speed Steps

20 Air Squat

30 Speed Steps

2 Rounds