Hang 10
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+
36 Burpees
32 Hang KB Cleans (24/16 kg) – 16 each side
24 Alt. KB Turkish Get-ups (24/16 kg)
800m Run
AMRAP 30 min.
* Every 5 min., perform 10 HSPU.
Rx
36 Burpees
32 Hang KB Cleans (16/12 kg) – 16 each side
24 Alt. KB Turkish Get-ups
800m Run
AMRAP 30 min.
* Every 5 min., perform 10 HSPU
Fitness
36 Burpees
32 Hang DB Cleans – 16 each side
24 Alt. DB Turkish Get-ups
600m Run
AMRAP 30 min.
* Every 5 min., perform 10 Seated DB Press
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