Monday

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Reps)

Rx+

Min 1: 15/10cal Row

Min 2: 20 Box Jumps (24/20″)

Min 3: 15 Chest to Bar Pullup

Min 4: 20 Russian KB Swing (32/24kg)

5 Rounds *5th round is for max reps

Rx

Min 1: 12/8cal Row

Min 2: 15 Box Jumps (24/20″)

Min 3: 10 Pullup

Min 4: 15 Russian KB Swing (24/16kg)

5 Rounds *5th round is for max reps

Fitness

Min 1: 10/6cal Row

Min 2: 16 Step Ups (24/20″)

Min 3: 10 Jumping Pullups

Min 4: 15 Russian KB Swing

Min 5: Rest

4 Rounds *4th round is for max reps

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