Stop, Drop and Junp

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx+

21-18-15-12-9

Burpee Box Jump-Overs (24/20in)

Single-Arm DB Hang Power Snatches (50/35 lb.)

Air Squats Rx

21-18-15-12-9

Burpee Box Jump-Overs (24/20in)

Single-Arm DB Hang Power Snatches (35/20 lb.)

Air Squats Fitness

18-15-12-9

Burpee Box Step-Overs

Single-Arm DB Hang Power Snatches

Air Squats