Runaway Train

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

400-m Run

20 Deadlifts (135/95 lb.)

30-sec. Hold at top of Deadlift

20 Box Jumps (24/20 in.)

AMRAP 24 min.

Rx

400-m Run

20 Deadlifts (115/85 lb.)

30-sec. Hold at top of Deadlift

20 Box Jumps (24/20 in.)

AMRAP 24 min.

Fitness

400-m Run

20 Deadlifts

30-sec. Hold at top of Deadlift

20 Box Jumps/Step-ups

AMRAP 24 min.