Fitty Fit

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

50/40 cal. Assault Bike

50 Ring Rows

50 Double-unders

50 Hang KB Snatches (24/16 kg)

50 Single-Leg Hip Extensions

50 Toes-to-Bars

Rx

40/30 cal. Assault Bike

50 Ring Rows

50 Double-unders

50 Hang KB Snatches (16/12 kg)

50 Single-leg Hip Extension

50 Toes-to-Bars

Fitness

40/30 cal. Assault Bike

30 Ring Rows

60 Single-unders

30 Russian Swings

30 Single-Leg Hip Extensions

30 Wall-Lying Hands-to-feet