TSP

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

40 Toes-to-bars

40 Shoulder-to-Overhead (115/65 lb.)

200-m Plate Pinch Walk (25/15 lb.)

*each hand

Rx

40 Toes-to-bars

40 Shoulder-to-Overhead (95/55 lb.)

200-m Plate Pinch Walk (25/10 lb.)

*each hand

Fitness

40 Lying Hands to Feet

40 Shoulder-to-Overhead

200-m Plate Pinch Walk

*each hand

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