18.1
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+
8 Toes to Bar
10 DB Hang Clean & Jerk (50/35 lb.)
14/12 Calorie Row
20 min AMRAP
Rx
8 V Ups
10 DB Hang Clean & Jerk (35/25 lb.)
14/12 Calorie Row
20 min AMRAP
Fitness
8 Hanging Knee Raises
10 DB Hang Clean & Jerk
12/10 Calorie Row
20 min AMRAP
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