UP Up and Away
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
10 Lateral Step Up-and-overs (50/35 lb.) (24/20 in.)
10 Toes-to-bars
1 round
8 Lateral Step Up-and-overs
8 Toes-to-bars
2 rounds
6 Lateral Step Up-and-overs
6 Toes-to-bars
3 rounds
4 Lateral Step Up-and-overs
4 Toes-to-bars
4 rounds
Rx
10 Lateral Step Up-and-overs (35/25 lb.) (20 in.)
10 Toes-to-bars
1 round
8 Lateral Step Up-and-overs
8 Toes-to-bars
2 rounds
6 Lateral Step Up-and-overs
6 Toes-to-bars
3 rounds
4 Lateral Step Up-and-overs
4 Toes-to-bars
4 rounds
Fitness
10 Step Up-and-overs
10 Lying Toes-to-bars
1 round
8 Step Up-and-overs
8 Lying Toes-to-bars
2 rounds
6 Step Up-and-overs
6 Lying Toes-to-bars
3 rounds
4 Step Up-and-overs
4 Lying Toes-to-bars
4 rounds
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