Samich
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
60/40 cal. Assault Bike
4 Clusters (155/115 lb.)
8 Strict Chest-to-Bar Pull-ups
5 rounds
60/40 cal. Assault Bike
Rx
50/30 cal. Assault Bike
4 Clusters (135/95 lb.)
8 Strict Pull-ups
5 rounds
50/30 cal. Assault Bike
Fitness
40/25 cal. Assault Bike
4 Thrusters
8 Strict Ring Rows
5 rounds
40/25 cal. Assault Bike
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