Weekend and Chris’s
Firebird CrossFit – All Levels
WOD
Metcon (Time)
20 Min Time Cap!
Rx+
1-mile Run
100 Double Unders
25 Handstand Push-ups
1-mile- Run
100 Double Unders
25 Handstand Push-ups
Rx
1-mile Run
100 Double Unders
25 Handstand Push-ups
800-m Run
50 Double Unders
12 Handstand Push-ups
Fitness
800-m Run
200 Single Unders or 100 Speed Steps
25 Seated DB Press or 50 Cherry Pickers.
2 Rounds
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