Get Some
Firebird CrossFit – All Levels
Weightlifting
Bench Press (3 x 5 )
WOD
Metcon (AMRAP – Reps)
Rx+
10 Alt. Pistols
12 Ring Dips
In what is left of 2 min., perform:
AMRAP Double-unders
5 rounds
Rx
14 Air Squats
10 Ring Dips
In what is left of 2 min., perform:
AMRAP Double-unders
5 rounds
Fitness
12 Air Squats
12 Box Dips / Tricep Dips
In what is left of 2 min., perform:
AMRAP Single Unders
5 rounds
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