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Firebird CrossFit – All Levels

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WOD

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

DIRTY THIRTY (Time)

30 Box jump, 24/20

30 Jumping Pull-ups

30 Kettlebell Swings, 16/12

30 Walking Lunges

30 Knees to Elbows

30 Push Press, 45/35 pounds

30 Back Extensions

30 Wall Ball Shots, 20/14

30 Burpees

30 Double unders

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