Friyay!
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+ / Rx
5/4 Burpee Box Jumps (24/20in box)
20/15 Double-unders
10 Rounds
Fitness
4 Burpee Step-ups (20 in.)
15 Speed Steps
10 Rounds
WOD – Home Gym
Metcon (Weight)
Rx
10 Db Suitcase Deadlifts
1 set each side
3-5 sets
10 Db Single Leg Deadlifts
1 set each side
3-5 sets
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