Get It
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
21-15-9
GHD Situps
KB Swings (24/16kg)
18-12-6
GHD Situps
Hang Power Snatch (115/85lbs)
Rx
21-15-9
Weighted Medball Situps (20/14)
KB Swings (16/12kg)
18-12-6
Weighted Medball Situps
Hang Power Snatch (95/65lbs)
Fitness
21-15-9
Situps
KB Swings
18-12-6
Situps
Hang Power Snatch
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