10:30

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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