The only easy day was yesterday
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
100-m Run / 125-m Row
10 KB Swings (24/16kg)
10 WB Sit Ups
10 HSPU
20 Wall Balls (20/14 lb.)
20 Box Jump Overs (24/20 in.)
Add 100-m Run every round
AMRAP 18 min.
Rx
100-m Run / 125-m Row
10 KB Swings (16/12kg)
10 WB Sit Ups
5 HSPU
20 Wall Balls (20/14 lb.)
20 Box Jump Overs (24/20 in.)
Add 100-m Run every round
AMRAP 18 min.
Fitness
100-m Run / 125-m Row
10 KB Swings
10 Sit Ups
5 Push Ups
20 Wall Balls
20 Box Jump Overs
Add 100-m Run every round
AMRAP 18 min.
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