Time to step it up!

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

30 Step-ups (50/35 lb. DB)

15 Alt. Turkish Get-ups

30/25 Cal. Assault Bike

3 rounds

Rx

30 Step-ups (35/20 lb. DB)

15 Alt. Turkish Get-ups

25/20 Cal. Assault Bike

3 rounds

Fitness

20 Step-ups

10 Alt. Turkish Get-ups

20/15 Cal. Assault Bike

3 rounds