Teamster
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
In a team of three:
15 Burpee
20 Single-arm DB Front Squats (55/35 lb.)
25 Box Jumps (30/24 in.)
30 Russian KB Swings (32/24 kg)
Rx
In a team of three:
15 Burpee
20 Single-arm DB Front Squats (50/25 lb.)
25 Box Jumps (24/20 in.)
30 Russian KB Swings (24/16 kg)
Fitness
In a team of three:
15 Burpee
20 Single-arm DB Front Squats
25 Plate Jumps
30 Russian KB Swings
* Everyone feeds into the Burpees one after the other
* No one can move to the next station until everyone is done
with the movement they are performing
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