Dirty Thirties
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Reps)
Rx+
30 sec. Toes-to-bars
30 sec. Rest
30 sec. Push-ups
30 sec. Rest
30 sec. Strict Pull-ups
30 sec. Rest
30 sec. Clapping Push-ups
30 sec. Rest
5 rounds
Rx
30 sec. Toes-to-bars
30 sec. Rest
30 sec. Push-ups
30 sec. Rest
30 sec. Pull-ups
30 sec. Rest
30 sec. Push-ups
30 sec. Rest
5 rounds
Fitness
30 sec. Wall-lying Hands to Feet
30 sec. Rest
30 sec. Push-ups
30 sec. Rest
30 sec. Strict Ring Rows
30 sec. Rest
30 sec. Plank Shoulder Taps
30 sec. Rest
5 rounds
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