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