Sickty

Firebird CrossFit – All Levels

View Public Whiteboard

WOD – FBCF

Metcon (Time)

Rx+

60/40-cal. Bike

60 Box Jumps (24/20 in.)

60 KB Swings (32/24 kg)

60 Deficit Push-ups

60/50-cal. Row

Rx

60/40-cal. Bike

60 Box Jumps (24/20 in.)

60 KB Swings (24/16 kg)

60 Deficit Push-ups

60/50-cal. Row

Fitness

40/20-cal. Bike

40 Plate Jumps or Step-ups

40 KB Swings

40 Push-ups

40/30-cal. Row