Send It!
Firebird CrossFit – All Levels
Weightlifting
Bench Press (3 x 5 )
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
10 Box Jump Overs (24/20 in.)
20 Plank DB Rows (50/35 lb.)
30 Sit-ups
AMRAP 15 min.
Rx
10 Box Jump Overs (24/20 in.)
20 Plank DB Rows (35/20 lb.)
30 Sit-ups
AMRAP 15 min.
Fitness
10 Lateral Box Step Overs
15 Plank DB Rows
20 Sit-ups
AMRAP 15 min.
*Every 3 min., perform 10 Power Clean and Jerks with the dumbbells. WOD starts with DB C&J
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