Vroom

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (5 Rounds for time)

Rx+

Every 2 min., perform:

8 Box Jumps (24/20 in.)

9 V-ups with MB (30/24 lb.)

10 Jumping Lunges with MB

5 rounds

Rx

Every 2 min., perform:

8 Box Jumps (24/20 in.)

9 V-ups with MB (20/14 lb.)

10 Jumping Lunges with MB

5 rounds

Fitness

Every 2 min., perform:

8 Step-ups (total reps)

9 Bent-knee V-ups

10 Lunges with weight

5 rounds

WOD – Home Gym

Metcon (Time)

DB Version

12 Jumps to an object

12 V-Ups

12 Jumping Lunges (Weighted-DB)

5 Rounds