Its a Swing Thing…

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

12 Burpees

12 Russian KB Swings (24/16 kg.)

12 Weighted Lateral Step-ups (20in box)

AMRAP 15 min.

Rx

12 Burpees

12 Russian KB Swings (16/12 kg.)

12 Weighted Lateral Step-ups (20in box)

AMRAP 15 min.

Fitness

10 Burpees

10 Russian KB Swings

10 Lateral Step-ups

AMRAP 15 min.

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

Rx

12 Burpees

12 Russian DB Swings

12 Weighted Lateral Step-ups (20in box)

AMRAP 15 min.