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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Reps)

Rx+

In partners:

While Partner 1 Rows 500m, Partner 2 performs AMRAP Rope Climbs.

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While Partner 1 Rows 750m, Partner 2 performs AMRAP Burpee Box Jump Overs

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While Partner 1 Rows 1km, Partner 2 performs AMRAP KB Swings. (32/24kg)

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Rx

In partners:

While Partner 1 Rows 500m, Partner 2 performs AMRAP Rope Climbs.

Switch

While Partner 1 Rows 750m, Partner 2 performs AMRAP Burpee Box Jump Overs

Switch

While Partner 1 Rows 1km, Partner 2 performs AMRAP KB Swings.(24/16kg)

Switch

Fitness

In partners:

While Partner 1 Rows 500m, Partner 2 performs AMRAP Seated Rope Climbs.

Switch

While Partner 1 Rows 750m, Partner 2 performs AMRAP Burpee Box Step Overs

Switch

While Partner 1 Rows 1km, Partner 2 performs AMRAP KB Swings.

Switch

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