4D8

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

8 DB Walking Lunge (50/35 lb.)

8 Ring Dips

8 DB Walking Lunge

8 Push-ups

AMRAP 12 min. Rx

8 DB Walking Lunge (35/20 lb.)

8 Ring Dips

8 DB Walking Lunge

8 Push-ups

AMRAP 12 min. Fitness

8 Walking Lunge

8 Box Dips / Matador / Tricep Dip on bench

8 Walking Lunge

8 Push-ups

AMRAP 12 min.

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