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Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

1min squat hold holding KB (24/16kg)

10 broad jumps (6/4ft)

20 walking lunges

AMRAP 12min

Rx

1min squat hold holding KB (16/12kg)

10 broad jumps (6/4ft)

20 walking lunges

AMRAP 12min

Fitness

30sec squat hold

5 broad jumps

10 walking lunges

AMRAP 12min