Alvin
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
60 Wall-Ball Shots
50 Push-ups
40 DB Front Squats (50/35 lb.)
30 Ring Dips
20 DB Thrusters
10 Wall Climbs Rx
50 Wall-Ball Shots
40 Push-ups
30 DB Front Squats (35/20 lb.)
20 Ring Dips
10 DB Thrusters
5 Wall Climbs Fitness
10 Wall-Ball Shots
8 Push-ups
6 DB Front Squats
4 Dips
2 DB Thrusters
4 Rounds
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