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Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
30 Burpees
30 Box Jumps (30/24 in.)
400-m KB Front-rack Carry (32/24 kg)(switch as needed)
20 Burpees
20 Box Jumps
300-m KB Front-rack Carry
10 Burpees
10 Box Jumps
200-m KB Front-rack Carry
Rx
30 Burpees
30 Box Jumps (24/20 in.)
400-m KB Front-rack Carry (24/16 kg)(switch as needed
20 Burpees
20 Box Jumps
300-m KB Front-rack Carry
10 Burpees
10 Box Jumps
200-m KB Front-rack Carry
Fitness
20 Burpees
20 Step-ups
300-m KB Front-rack Carry
15 Burpees
15 Step-ups
200-m KB Front-rack Carry
10 Burpees
10 Step-ups
200-m KB Front-rack Carry
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