JJ Flash

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

60 Double Unders

30 Box Jumps (20″)

15 Burpees

5 Rounds

Rx

50 Double Unders

25 Box Jumps (20″)

12 Burpees

5 Rounds

Fitness

40 Speed Steps

20 Step Ups

10 Burpees

5 Rounds

WOD – Home Gym

Metcon (Time)

50 Double Unders

25 Object Step Ups (20″)

12 Burpees

5 Rounds