Wallaby

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (AMRAP – Reps)

Rx+

Min 1: 15 DB Push Jerks (50/35 lb.)

Min 2: (m)16(w)12 Cal Row

Min 3: 10 DB Box Step-ups

5 Rounds = (5 th rounds is max reps for score) Rx

Min 1: 15 DB Push Jerks (35/20 lb.)

Min 2: (m)14(w)10 Cal Row

Min 3: 10 DB Box Step-ups

5 Rounds= (5 th rounds is max reps for score) Fitness

Min 1: 10 DB Push Jerks

Min 2: (m)12(w)8 Cal Row

Min 3: 10 Box Step-ups

5 Rounds= (5 th rounds is max reps for score)