Check List
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
1k Row
80 KB Swings (24/16 kg)
60 Push-ups
40 Jumping Pull-ups
20 KB Snatches
10 Clapping Push-ups
500-m Row
Rx
1k Row
80 KB Swings (16/12 kg)
60 Push-ups
40 Jumping Pull-ups
20 KB Snatches
10 Hand Release Push-ups
500-m Row
Fitness
750-m Row
70 KB Russian Swings
50 Push-ups
30 Jumping Pull-ups
20 KB Swings
10 Push-ups
500-m Row
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