45 on repeat

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

200-m DB Farmers Carry (50/35 lb.)

21 Sit-ups

15 DB Front Squats

9 Handstand Push-ups

AMRAP 15 min.

Rx

200-m DB Farmers Carry (35/25 lb.)

21 Sit-ups

15 DB Front Squats

6 Handstand Push-ups

AMRAP 15 min.

Fitness

200-m DB Farmers Carry

21 Sit-ups

15 DB Front Squats

3 Wall Climbs

AMRAP 15 min.