Two’fr

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

30 Double-unders

20 KB Swings (24/16 kg)

AMRAP 10 min.

Rest 2 min.

Rx

20 Double-unders

15 KB Swings (16/12 kg)

AMRAP 10 min.

Rest 2 min.

Fitness

20 Speed Steps

15 KB Swings

AMRAP 10 min.

Rest 2 min.

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

20 Hip Extensions

10 Ring Dips

AMRAP 10 min.

Rx

20 Russian KB Swings (16/12 kg)

10 Ring Dips

AMRAP 10 min.

Fitness

15 Russian KB Swings

10 Tricep Dips

AMRAP 10 min.

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