Three Wise Min
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Reps)
Rx+
Min 1: 15 DB Push Jerks (50/35 lb.)
Min 2: (m)16(w)12 Rower
Min 3: 10 DB Box Step-ups
5 Rounds = (5th rounds is max reps for score)
Rx
Min 1: 15 DB Push Jerks (35/20 lb.)
Min 2: (m)14(w)10 Rower
Min 3: 10 DB Box Step-ups
5 Rounds= (5th rounds is max reps for score)
Fitness
Min 1: 10 DB Push Jerks
Min 2: (m)12(w)8 Rower
Min 3: 10 Box Step-ups
5 Rounds= (5th rounds is max reps for score)
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