Dirty Thirty

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

200-m MB Carry (20/14 lb.)

12 Double DB Alt. Push Presses (50/35 lb.)

12 MB Cleans

12 Devil’s Presses

12 MB OH Sit-ups

12 DB Clean & Jerks

200-m DB Farmer’s Carry

AMRAP 30 min.

Rx

200-m MB Carry (20/14 lb.)

12 Double DB Alt. Push Presses (35/25 lb.)

12 MB Cleans

12 Devil’s Presses

12 MB OH Sit-ups

12 DB Clean & Jerks

200-m DB Farmer’s Carry

AMRAP 30 min.

Fitness

200-m MB Carry

12 Double DB Alt. Push Presses

12 MB Cleans

12 Devil’s Presses

12 Sit-ups

12 DB Clean & Jerks

200-m DB Farmer’s Carry

AMRAP 30 min.

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