Dirty Thirties

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Reps)

Rx+

30 sec. Toes-to-bars

30 sec. Rest

30 sec. Push-ups

30 sec. Rest

30 sec. Strict Pull-ups

30 sec. Rest

30 sec. Clapping Push-ups

30 sec. Rest

5 rounds

Rx

30 sec. Toes-to-bars

30 sec. Rest

30 sec. Push-ups

30 sec. Rest

30 sec. Pull-ups

30 sec. Rest

30 sec. Push-ups

30 sec. Rest

5 rounds

Fitness

30 sec. Wall-lying Hands to Feet

30 sec. Rest

30 sec. Push-ups

30 sec. Rest

30 sec. Strict Ring Rows

30 sec. Rest

30 sec. Plank Shoulder Taps

30 sec. Rest

5 rounds

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