Recess

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx+

400m Run

10 Strict then 20 Kipping HSPU

40 Box Jumps (20 in.)

400m Run

5 Strict then 15 Kipping HSPU

30 Box Jumps

400m Run Rx

400m Run

30 HSPU

40 Box Jumps (20 in.)

400m Run

20 HSPU

30 Box Jumps

400m Run Fitness

400m Run

20/10 Push-ups / Tricep Dips

40 Step-ups

200m Run

10/10 Push-ups / Tricep Dips

30 Step-ups

400m Run