Lump Day
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
25 Box Jumps (24/20 in.)
25 Sit-ups
25 Back Squats (135/95 lb.)
25 Barbell Wipers
3 rounds
Straight into:
Run 1 mile
Rx
25 Box Jumps (24/20 in.)
25 Sit-ups
25 Back Squats (115/85 lb.)
25 Barbell Wipers
3 rounds
Straight into:
Run 1 mile
Fitness
25 Box Step-ups
25 Sit-ups
25 Back Squats
25 Barbell Wipers
3 rounds
Straight into:
Run 800m
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