10:30
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
10 Rope Climbs
30 Slam Balls (20/15)
30 Burpee Box Jump overs (30/24)
30 Alt. DB Power Snatches (each hand) (50/35 lb.)
30 Chest to Bar Pullups
30 Wall Balls (20/14)
30-cal. Row
Rx
10 Rope Climbs
30 Slams Balls (20/15)
30 Burpee Box Jump overs (24/20)
30 Alt. DB Power Snatches (each hand) (35/20 lb.)
30 Pullups
30 Wall Balls (20/14)
30-cal. Row
Fitness
10 Seated Rope Climbs
20 Slam Balls
20 Burpees Box Step overs
20 Alt. BD Power Snatches (each hand)
20 Banded Pullups
20 Wall Balls
20-cal. Row
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