FortyFive Night

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+/Rx

21-15-9

400-m run

Walking lunges with DB’s by side (50/35 lb.)(35/25 lb.)

Box jumps (24/20 in.)

Fitness

21-15-9

400-m run

Walking lunges with DB’s by side

Box step ups

WOD – Home Gym

Metcon (Time)

Loaded

21-15-9

400-m run

Walking lunges with DB’s by side (double or single)

Object jumps

Unloaded

21-15-9

400-m run

Walking Lunges (double reps)

Object jumps