Dirty 30!
Firebird CrossFit – All Levels
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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