Fitness Testing Day #12
Firebird CrossFit – All Levels
WOD – FBCF
Trial By Fire (Time)
Rx+
400m Run
35 Box Jumps 24/20
25 Chest 2 Bars
15 Overhead Squat 115/75
10 Power Cleans 185/135
5 Ring MU
10 HSPU
15 Toes 2 Bar
25 Burpees
35 Double Unders
500m Row
Rx
400m Run
35 Box Jumps 24/20
25 Pull Ups
15 Overhead Squat 95/65
10 Power Cleans 155/105
5 Chest 2 Bar Pull Ups
10 Push Press 95/65
15 V-Ups
25 Burpees
35 Double Unders
500m Row
Fitness
400m Run
35 Air Squats
25 SDHP 75/45
15 Double Unders
10 Power Snatch 75/45
5 Push Press 75/45
10 Power Cleans 95/65
15 Box Step Ups
25 Burpees
35 KB Swings 16/12
500m Row
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