Thursday
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
1000m Row / 800m Run
30 Russian twists with MB (20/14lbs)
15 Alt Turkish Get Ups (24/16kg) (Standing to Standing)
Rx
1000m Row / 800m Run
30 Russian twists with MB(20/14lbs)
15 Alt Turkish Get Ups (16/12kg) (Standing to Standing)
Fitness
1000m Row / 800m Run
30 Russian twists with MB
10 Turkish Get Ups
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