Grinder Pit
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
30 Burpee Box Jumps (24/20 in.)
30 DB Walking Lunges (50/35 lb.)
300-m Run
20 Burpee Box Jumps
20 DB Walking Lunges
200-m Run
10 Burpee Box Jumps
10 DB Walking Lunges
100-m Run
5 Burpee Box Jumps
5 DB Walking Lunges
100-m Run
* DB by side for Lunges
Rx
30 Burpee Box Jumps (24/20 in.)
30 DB Walking Lunges (35/20 lb.)
300-m Run
20 Burpee Box Jumps
20 DB Walking Lunges
200-m Run
10 Burpee Box Jumps
10 DB Walking Lunges
100-m Run
5 Burpee Box Jumps
5 DB Walking Lunges
100-m Run
* DB by side for Lunges
Fitness
20 Burpee Box Step-ups
20 DB Walking Lunges
300-m Run
15 Burpee Box Step-ups
15 DB Walking Lunges
200-m Run
10 Burpee Box Step-ups
10 DB Walking Lunges
100-m Run
5 Burpee Box Jumps
5 DB Walking Lunges
100-m Run
* DB by side for Lunges
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