Saturday!

Firebird CrossFit – All Levels

WOD

Metcon (Time)

RX+

60/40cals Assault Bike / Rower

60 Box Jump (30/24″)

60 KB Swing (32/24kg)

60 Deficit Pushups

60/40cals Row

RX

50/30cals Assault Bike / Rower

50 Box Jump (24/20″)

50 KB Swing (24/16kg)

50 Pushups

50/30cals Row

Fitness

40/20cals Assault Bike / Rower

40 Plate Jump or Step Up

40 KB Swing

40 Box Push ups

40/20cals Row