RunBell DMC – The Bell is Dumb

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (4 Rounds for reps)

Rx+

10 Front-rack DB Step-ups (50/35 lb.)

10 DB Burpees

With time remaining in 3 min.,

perform AMRAP

Lateral Box Jumps (24/20 in.)

4 rounds

Rx

10 Front-rack DB Step-ups (35/25 lb.)

10 DB Burpees

With time remaining in 3 min.,

perform AMRAP

Lateral Box Jumps (24/20 in.)

4 rounds

Fitness

10 Front-rack DB Step-ups

10 DB Burpees

With time remaining in 3 min.,

perform AMRAP

Lateral DB Jump-overs

4 rounds