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Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Reps)

Rx+

30 sec. Assault Bike

30 sec. Rest

30 sec. Burpees

30 sec. Rest

30 sec. KB SA Shoulder-to-Overhead (24/16 kg)

30 sec. Rest

6 rounds

Rx

30 sec. Assault Bike

30 sec. Rest

30 sec. Burpees

30 sec. Rest

30 sec. KB SA Shoulder-to-Overhead (16/12 kg)

30 sec. Rest

6 rounds

Fitness

30 sec. Assault Bike

30 sec. Rest

30 sec. Burpees

30 sec. Rest

30 sec. KB/DB SA Shoulder-to-Overhead

30 sec. Rest

6 rounds