Minute 2 Win it

Firebird CrossFit – All Levels

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Weightlifting

Bench Press (3 x 5 )

WOD – FBCF

Metcon (3 Rounds for reps)

*Round 3 is for max reps.

Rx+

Min. 1: 20 Burpees

Min. 2: 20 Wall Balls

Min. 3: 20 Box Jumps (24/20 in.)

Min. 4: Rest

3 rounds

Rx

Min. 1: 15 Burpees

Min. 2: 15 Wall Balls

Min. 3: 15 Box Jumps (24/20 in.)

Min. 4: Rest

3 rounds

Fitness

Min. 1: 8 Burpees

Min. 2: 8 Wall Balls

Min. 3: 10 Step-ups

Min. 4: Rest

3 rounds