Dirty 30!

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

30/20 cal. Assault Bike

20 Hang Power Snatches (115/85 lb.)

10 Strict Pull-ups

600-m Run(two 300’s)

10 Parallette Pass-throughs

20 KB Swings (32/24 kg)

AMRAP 30 min.

Rx

25/15 cal. Assault Bike

20 Hang Power Snatches (95/65 lb.)

10 Pull-ups

600-m Run (two 300’s)

10 Parallette Pass-throughs

20 KB Swings (24/16 kg)

AMRAP 30 min.

Fitness

15/10 cal. Assault Bike

15 Hang Power Cleans

10 Jumping Pull-ups

400-m run

10 Parallette Pass-throughs

15 KB Swings

AMRAP 30 min.

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