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Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Rounds and Reps)

RX+

While one person accumulates Calories on the Rower, the other person performs AMRAP:

5 Thrusters (95/65lbs)

5 Overhead Squats

* They can switch whenever they like.

AMRAP 10min

RX

While one person accumulates Calories on the Rower, the other person performs AMRAP:

5 Thrusters (75/45lbs)

5 Overhead Squats

* They can switch whenever they like.

AMRAP 10min

While one person accumulates Calories on the Rower, the other person performs AMRAP:

5 Thrusters

5 Overhead Squats

* They can switch whenever they like.

AMRAP 10min

Metcon (Time)

25 HSPU FOR TIME

Metcon (Time)

Max Handstand hold