Forty 5

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx+

21-15-9

Weighted Step-ups (50/35 lb)

DB Snatches, each side (50/35lb.)

500m Row between each round Rx

21-15-9

Weighted Step-ups (35/25 lb.)

DB Snatches, each side (35/25lb.)

500m Row between each round Fitness

21-15-9

Weighted Step-ups

KB Swings

500m Row between each round