All Levels – Sat, Jul 6

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx+

3 rounds Cindy

5 Pull-ups

10 Push-ups

15 Air Squats

2 rounds Nancy

400-m Run

15 OH Squats (95/65 lb.)

1 round Eva

800-m Run

30 KB Swings (32/24 kg)

30 Pull-ups

Rx

3 rounds Cindy

5 Pull-ups

10 Push-ups

15 Air Squats

2 rounds Nancy

400-m Run

15 OH Squats (75/55 lb.)

1 round Eva

800-m Run

30 KB Swings (24/16 kg)

30 Pull-ups

Fitness

3 rounds Cindy

5 Jumping Pull-ups

10 Push-ups

15 Air Squats

2 rounds Nancy

400-m Run

15 OH Squats

1 round Eva

800-m Run

20 KB Swings

30 Jumping Pull-ups

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