Jumpy

Firebird CrossFit – All Levels

Weightlifting

Front Squat (Heavy single)

15 Min Time Cap

WOD – FBCF

Metcon (Time)

Rx+

30 Over the Barbell Lateral Jumps

15 Front Squat (95/75lbs)

3 Rounds Rx

30 Over the Barbell Lateral Jumps

15 Front Squat (75/55lbs)

3 Rounds Fitness

30 Over the Barbell Hops

15 Front Squat

3 Rounds