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Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

10 Alt. DB Step-ups (50/35 lb.)

10 DB Plank Rows

AMRAP 10 min.

Then, straight into 20 Alt. TGU with KB(24/16kg)

Box: 20 in.

Rx

10 Alt. DB Step-ups (35/20 lb.)

10 DB Rows in Plank

AMRAP 10 min.

Then, straight into 20 Alt. TGU with KB(16/12kg.)

Box: 20 in.

Fitness

10 Alt. DB Step-ups

10 DB Rows in Plank

AMRAP 10 min.

Then, straight into 15 Alt. TGU with DB.