FMS

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Shoulder Press (1 x 3 )

WOD

Metcon (Time)

Rx+

30 Wall Ball 20/14

200m FR KB Carry (24/16kg)

30sec OH KB Hold each side x 2

200m FR KB Carry

30 Wall Ball

Rx

30 Wall Ball (20/14lbs)

200m FR KB Carry (16/12kg)

30sec OH KB Hold each side x 2

200m FR KB Carry

30 Wall Ball

Fitness

15 Wall Ball

100m FR KB Carry

30sec OH KB Hold each side

3 Rounds

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