Blue light Special

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

150 Double-unders

10 Chest-to-bar Pull-ups

10 Handstand Push-ups

5 rounds

150 Double-unders

Rx

100 Double-unders

10 Pull-ups

10 Handstand Push-ups

5 rounds

100 Double-unders

Fitness

200 Single-unders

10 Ring Rows

10 Seated DB Presses

5 rounds

200 Single-unders