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Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

10-20-30-40…

Double-unders (double reps)

DB Front Squats (50/35 lb.)

Push-ups

As far as possible in 15 min.

Rx

10-20-30-40…

Double-unders (double reps)

DB Front Squats (35/20 lb.)

Push-ups

As far as possible in 15 min.

Fitness

10-20-30-40…

Single-unders (double reps)

DB Front Squats

Elevated Push-ups

As far as possible in 15 min.