Nelly Kelly
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Rounds and Reps)
Rx
Run 200 m
15 Wall Balls (20/14 lb.)
15 Box Jumps (24/20 in.)
Run 200 m
15 Box Jumps
15 Wall Balls (20/14 lb.)
AMRAP 20 min.
Fitness
Run 200 m
15 Wall Balls
15 Step-ups
Run 200 m
15 Step-ups
15 Wall Balls
AMRAP 20 min.
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