Fitness Testing Day 4

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Filthy Fifty (Time)

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

DIRTY THIRTY (Time)

30 Box jump, 24/20

30 Jumping Pull-ups

30 Kettlebell Swings, 16/12

30 Walking Lunges

30 Knees to Elbows

30 Push Press, 45/35 pounds

30 Back Extensions

30 Wall Ball Shots, 20/14

30 Burpees

30 Double unders

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