Hops
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
100-75-50-25
Double-unders
10-15-20-25
Thrusters (95/65 lb.)
Jumping Lunges
Rx
100-75-50-25
Double-unders
10-15-20-25
Thrusters (75/45 lb.)
Jumping Lunges
Fitness
150-125-100-50
Single-unders
10-12-16-20
Thrusters
Lunges
WOD – Home Gym
Metcon (Time)
100-75-50-25
Double-unders
10-15-20-25
DB Thrusters
Jumping Lunges
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