Jump Around
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
30-35-40-45-50
Double-unders
*Single-Arm DB OH Squats (35/25 lb.)
200-m MB Run (20/14 lb.)
*half reps each side
Rx
30-35-40-45-50
Double-unders
*Single-Arm DB OH Squats (20/15 lb.)
200-m MB Run (20/14 lb.)
*half reps each side
Fitness
30-35-40-45-50
Speed Steps
*Single-Arm DB Squats
200-m MB Run
*half reps each side
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