Triple Threat
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
20 DB Thrusters (50/35 lb.)
40 Lateral Box Jumps (24/20 in.)
20 DB Thrusters
40 Triple unders
10 min Time Cap.
Rest 5 min.
Rx
20 DB Thrusters (35/25 lb.)
40 Lateral Box Jumps (24/20 in.)
20 DB Thrusters
40 Double unders
10 min Time Cap.
Rest 5 min.
Fitness
20 DB Thrusters
40 Lateral DB Jump-overs
20 DB Thrusters
40 Speed Steps
10 min Time Cap.
Rest 5 min.
Weightlifting
Thruster (1 x 5 )
15 Min to find heavy 5 Rep Max.
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