Walk it out
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
6-ft. Handstand Walk
2 Alt. KB Snatches (24/16 kg)
Each round, add 6-ft. HS Walk and 2 KB Snatches.
As far as possible in 10 min.
Rx
2 Handstand holds (2 seconds)
2 Alt. KB Snatches (16/12 kg)
Each round, add 2 Handstand holds and 2 KB Snatches.
As far as possible in 10 min.
Fitness
6-ft. Bear Crawl
2 KB Swings
Each round, add 6-ft Bear Crawl and 2 KB Swings.
As far as possible in 10 min.
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