Jump Suit

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx

4-8-12-16-20-24…

burpee

V-up

Jumping Pull-up

As far as possible in 16 min.

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

Unloaded

4-8-12-16-20-24………..

Burpee

V-up

50 ft. Bear Crawl

As far as possible in 16 min.