1 to One
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+
1min squat hold holding KB (24/16kg)
10 broad jumps (6/4ft)
20 walking lunges
AMRAP 12min
Rx
1min squat hold holding KB (16/12kg)
10 broad jumps (6/4ft)
20 walking lunges
AMRAP 12min
Fitness
30sec squat hold
5 broad jumps
10 walking lunges
AMRAP 12min
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