Full Plate

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

In partners:

While P1 Runs 300 m with a (45/25 lb.) Plate

P2 performs AMRAP of:

10 OH Plate Lunges

20 Lateral Plate Jumps

AMRAP 20 min.

Rx

In partners:

While P1 Runs 300 m with a (25/15 lb.) Plate

P2 performs AMRAP of:

10 OH Plate Lunges

20 Lateral Plate Jumps

AMRAP 20 min