Strap Up
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
50 Push Presses (135/95 lb.)
50 Weighted Sit ups. (20/14 lb.)
50 Groiners
50 Wall Balls
50 Russian Twists
Rx
50 Push Presses (95/65 lb.)
50 Weighted Sit Ups (20/14 lb.)
50 Groiners
50 Wall Balls
50 Russian Twists
Fitness
40 Push Presses
40 Sit ups
40 Groiners
40 Wall Balls
40 Russian Twists
WOD – Home Gym
Metcon (Time)
50 DB Push Presses
50 DB Weighted Sit Ups
50 Groiners
50 Single DB Thrusters
50 DB Russian Twists
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