New York Minute!
Announcements
New Move Date Saturday April 1st! Save the Date 9 AM (FOR TIME)!
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Reps)
RX+
Min 1: Row 300/250m
Min 2: 25 Box Jumps (24/20”)
Min 3: 15 Burpees
Min 4: Rest
6 Rounds
RX
Min 1: Row 300/250m
Min 2: 20 Box Jumps (24/20”)
Min 3: 12 Burpees
Min 4: Rest
6 Rounds
Fitness
Min 1: Row 250/200m
Min 2: 15 Step Ups
Min 3: 10 Burpees
Min 4: Rest
6 Rounds
The 6th round of the workout is for max reps.
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