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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Reps)

Rx+

25 HSPU

In what is left of 3 min., perform KB Walking Lunges (32/24 kg).

20 Strict HSPU

In what is left of 3 min., perform KB Walking Lunges (32/24 kg)

15 Deficit HSPU (45# Plates)

In what is left of 3 min., perform KB Walking Lunges (32/24 kg).

Then finish off with:

3 Deficit HSPU

6 KB Walking Lunges

AMRAP 3 min.

Rx

20 HSPU

In what is left of 3 min., perform KB Walking Lunges (24/16 kg).

15 HSPU

In what is left of 3 min., perform KB Walking Lunges (24/16 kg)

10 HSPU

In what is left of 3 min., perform KB Walking Lunges (24/16 kg).

Then finish off with:

3 HSPU

6 KB Walking Lunges

AMRAP 3 min.

Fitness

25 Pike HSPU

In what is left of 3 min., perform KB Walking Lunges.

20 Strict Barbell Presses

In what is left of 3 min., perform KB Walking Lunges.

15 Seated Barbell Presses

In what is left of 3 min., perform KB Walking Lunges.

Then finish off with:

3 Seated Barbell Presses

6 KB Walking Lunges

AMRAP 3 min.

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