Rings of Fire

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

View Public Whiteboard

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

50 MB Hug Squats (20/14 lb.)

40 Russian KB Swings (32/24 kg)

30 Ring Dips

50 MB Hug Walking Lunges

40 KB SDHPs

30 Ring Dips

AMRAP 20 min.

Rx

50 MB Hug Squats (20/14 lb.)

40 Russian KB Swings (24/16 kg)

30 Ring Dips

50 MB Hug Walking Lunges

40 KB SDHPs

30 Ring Dips

AMRAP 20 min.

Fitness

40 MB Hug Squats

30 Russian KB Swings

20 Box Dips

40 MB Hug Walking Lunges

30 KB SDHPs

20 Box Dips

AMRAP 20 min.

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