GIRLS GIRLS GIRLS
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
3 Rnds Cindy
5 Pullups
10 Pushups
15 Air Squats
2 Rnds Nancy
400m Run
15 OH Squats (95/65lbs)
1 Rnd Eva
800m Run
30 KB Swings (32/24kgs)
30 Pullups Rx
3 Rnds Cindy
5 Pullups
10 Pushups
15 Air Squats
2 Rnds Nancy
400m Run
15 OH Squats (75/55lbs)
1 Rnd Eva
800m Run
30 KB Swings (24/16kgs)
30 Pullups Fitness
3 Rnds Cindy
5 Jumping Pullups
10 Pushups
15 Air Squats
2 Rnds Nancy
400m Run
15 OH Squats
1 Rnd Eva
800m Run
20 KB Swings
30 Jumping Pullups
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