Emerald City

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

40/30-Cal. Row

30 Deadlifts (115/75 lb.)

20 Lateral Box Jumps (24/20 in.)

5 Rounds

Rx

35/25-Cal. Row

30 Deadlifts (95/65 lb.)

20 Lateral Box Jumps (24/20in.)

5 Rounds

Fitness

30/20-Cal. Row

25 Deadlifts

10 Lateral Box Step-ups

5 Rounds

WOD – Home Gym

Metcon (Time)

50 Air Squats

45-sec. Bottom Squat Hold

35 Object Dips

30-sec. Top of Object Dip Hold

25 Alt. Lunges

20-sec. mid lunge hold (each side)