6 x 4
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
Run 400 m with MB
12 GHD Sit-ups with MB
24 Wall Balls (20/14 lb.)
Complete one round every
6 min.
4 rounds
Rx
Run 400 m with MB
12 MB V-Ups
24 Wall Balls (20/14 lb.)
Complete one round every
6 min.
4 rounds
Fitness
Run 300 m with MB
12 Weighted Sit Ups
20 Wall Balls
Complete one round every
6 min.
4 rounds
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