4D8
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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