On Ramp

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

9 Deadlifts (315/205 lb.)

15 GHD Sit-ups

21 Box Jumps (24/20 in.)

Rest 1 min.

3 rounds

Rx

9 Deadlifts (275/185 lb.)

15 GHD Sit-ups

21 Box Jumps (24/20 in.)

Rest 1 min.

3 rounds

Fitness

9 Deadlifts

15 AbMat Sit-ups

18 Box Jumps or Step-ups

Rest 1 min.

3 rounds