Dirty Thirty
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
200-m MB Carry (20/14 lb.)
12 Double DB Alt. Push Presses (50/35 lb.)
12 MB Cleans
12 Devil’s Presses
12 MB OH Sit-ups
12 DB Clean & Jerks
200-m DB Farmer’s Carry
AMRAP 30 min.
Rx
200-m MB Carry (20/14 lb.)
12 Double DB Alt. Push Presses (35/25 lb.)
12 MB Cleans
12 Devil’s Presses
12 MB OH Sit-ups
12 DB Clean & Jerks
200-m DB Farmer’s Carry
AMRAP 30 min.
Fitness
200-m MB Carry
12 Double DB Alt. Push Presses
12 MB Cleans
12 Devil’s Presses
12 Sit-ups
12 DB Clean & Jerks
200-m DB Farmer’s Carry
AMRAP 30 min.
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