Swinger

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

21-15-9

GHD Sit-ups

Russian KB Swings (32/24 kg)

200-m Run

18-12-6

GHD Sit-ups

KB Snatches

200-m Run

Rx

21-15-9

GHD Sit-ups

Russian KB Swings (24/16 kg)

200-m Run

18-12-6

GHD Sit-ups

KB Snatches

200-m Run

Fitness

21-15-9

AbMat Sit-ups

Russian KB Swings

200-m Run

18-12-6

AbMat Sit-ups

KB Swings

200-m Run